BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic mobility | 8:00 2 rounds :15 hollow hold 15 banded good mornings 15 band pull-aparts :15 hollow hold :15 bar hang 10 air squats 16 alternating Spiderman twists 250627 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 100-m DB suitcase carry (35/50 lb) 20 box jumps (20/24 in) 20 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. – INTERMEDIATE – AMRAP 15: 100-m DB suitcase carry (20/35 lb) 20 box jumps (20/24 in) 20 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. – BEGINNER – AMRAP 15: 100-m DB suitcase carry (10/15 lb) 15 box jumps (12/20 in) 15 single-arm DB...

BayWay CrossFit – Hybrid Metcon (No Measure) 30 min AMRAP: 800m Run (split) 40 KB Deadlift 2 x 24/16kg – 53/35lbs 2000m bike (split) 40 ttb

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Wall-ball shot warm-up | 7:00 3 sets: 7 med-ball front squats 7 med-ball push presses 7 wall-ball shots :30 rest Ring Muscle Up | 7:00 Ring Support + Slow Lower False Grip Ring Row Low Ring Transition: 1.Squat & Lean + Pull 2 Chest 2.Pull Through 3.Jump to Top Jumping Ring Muscle Up Ring Muscle Up 250626 (5 Rounds for reps) – RX – 5 rounds: AMRAP 2: 20 wall-ball shots (20/30 lb) (9/10 ft) Max ring muscle-ups – Rest 2:00 between rounds. – INTERMEDIATE – 5 rounds: AMRAP 2: 20 wall-ball shots (14/20 lb) (9/10 ft) Max jumping ring muscle-up transitions – Rest 2:00 between rounds. – BEGINNER – 5 rounds: AMRAP 2: 20 wall-ball shots (10/12 lb) (9/9 ft) Max foot-assisted ring dips – Rest 2:00 between rounds. – MASTERS 55+ – 5 rounds: AMRAP 2: 20 wall-ball...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Alt. Bottom squat rotation 10m Bum kicks 10 Hollow rocks 10m A-skips 10 Band pull aparts Workout (AMRAP – Rounds and Reps) 25 min AMRAP: 10 alt. DB Renegade Row 2 x 15/10kg – 35/25lbs 10 DB Thrusters 2 x 15/10kg – 35/25lbs 15 V-ups / Tuck-ups 400m Run Accessory 12 min EMOM: Min 1: 8-10 KB Windmill L Min 2: 8-10 KB Windmill R Min 3: 15-20 sec Copenhagen plank each side Min 4: 15-20 sec Palloff press each side