BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero Workout – Performance Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Hero Workout – Fitness “MINI MURPH” (Time) FOR TIME* 800m Run Into… 10 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Squats Into… 800m Run *Mandatory break-up the reps into 10 rounds. Weighted vest optional. (Score is Time) Optional Cool Down...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Cardio Choice 1 MIN 2 – Static Hold 1 MIN 3 – Cardio Choice 2 MIN 4 – Static Hold 2 MIN 5 – Sit-Ups Into… 2-3 SETS 8 KB Deadlifts 8 Push-Ups 6-8 Strict Pull-Ups or Ring Rows 8 Lunge-Lunge-Squat Workout – All 4 SETS FOR QUALITY (No Measure) 1:30 Cardio Choice 1 25 Russian KB Swings (Athlete Choice, Light) 1:30 Cardio Choice 2 25 Sit-Ups 1:00 Static Hold* -No Additional Rest b/t Sets- *Static Hold Options… Plank Hold Tuck/Hollow Hold Glute Bridge-Up Hold Handstand Hold (No Measure) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Lat Foam Roll 1:00 Quad/Glute/Hamstring Foam Roll 1:00 Back Foam Roll (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY FLOW 1 ROUND 5 Inch Worm to Up-Dog 5/5 Groiners + Twist :30/:30 Child’s Pose 5/5 Cat-Cow 5/5 Moose Antlers :30 Bottom of the Squat Hold Into… 2 ROUNDS 6 Lateral Box Step-Overs 8 Up/Down into Down Dog 10/10 DB Deadlift Into… 2 ROUNDS 6 Half Box Jumps or Step-Ups 5 Strict Burpees :45/:45 Suitcase Hold Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (50/35)** 8 Box Jump Overs or Lateral Box Step-Overs (24/20) 6 Burpees or Up-Downs -Rest 1:00 b/t Sets- *Start at the beginning of each AMRAP. **Switch hands as needed. (Score is Lowest Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (35/20)** 8 Box Jump Overs or Lateral Box...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat Cows 10 Alt. Bird Dogs 15 Vertical Jumps (land in quarter squat) 20 Hollow Rocks Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kip Swings 10 Empty BB Deadlifts 15 Air Squats* 20 Superman Arch Rocks *Jumping Squats in Round 2. Strength – All Hang Clean (EMOM x 12 MINUTES Hang Cleans*) *MIN 1-4 = 3 Reps MIN 5-8 = 2 Reps MIN 9-12 = 1 Rep *Start Light-Mod and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance 15 ROUNDS FOR TIME (Time) 2 Hang Squat Cleans (185/135) 5 Toes to Bar (Score is Time) KG BB: (85/60) Workout – Fitness 15 ROUNDS FOR TIME (Time) 2 Hang Cleans (135/95)* 5 Toes to Something *Option for Squat or Power. (Score is Time) KG BB: (60/42.5) Optional Cool Down –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders Into… 1-2 ROUNDS :30 Single Single Double Under 5 Push Up to Down Dog 10 Piked Toe Taps 5/5 Split Squats Into… 1-2 ROUNDS 20 Double Unders 5 Muscle Cleans 5 Front + Back Shoulder Press* 8 Alt Lunges (BBL Back Rack Round 2) *1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 160 Double Unders or 320 Single Unders 120/100...Read more