BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 2 sets: :20 band pull-aparts :20 band pass-throughs 2 sets: 5 ring rows 5 push-ups from the knees :10 ring support hold 10 scap pull-ups Progressive warm-up 1 set: 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 1 set: 2 push-ups + lift feet onto wall (wall walk initiation) 3 dumbbell power cleans/arm 1 set: 1-2 partial wall walks 3 dumbbell muscle snatches/arm 1 set: 1-2 wall walks 3 dumbbell power snatches/arm 250404 (AMRAP – Rounds and Reps) – RX – AMRAP 25: 1,000-m run 10 ring muscle-ups 10 wall walks 20 DB snatches, right (35/50 lb) 20 DB snatches, left – INTERMEDIATE – AMRAP 25: 1,000-m run 10 jumping muscle-ups 10 partial wall walks 20 DB snatches, right (20/35 lb) 20 DB snatches, left – BEGINNER – AMRAP 25: 800-m run 10 low-ring...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Partner General Warm-up (No Measure) 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms 250404 (Time) – RX – For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (35/53 lb) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. – INTERMEDIATE – For time with a partner: 75-cal row 50 synchronized sit-ups 75 KB swings (35/53 lb) 50 synchronized sit-ups 75-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. – BEGINNER – For time with a partner: 50-cal row 25 synchronized sit-ups 75 KB swings (18/26 lb) 25 synchronized sit-ups 50-cal row...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog 10Glute bridge 5 Jumping squats 10 Alt. Lunges Strength 12 min EMOM Min 1: 8-12 KB Goblet squat Min 2: 8-12 KB Single leg romanian deadlift L Min 3. 8-12 KB Single leg romanian deadlift R Workout (Time) 3 Rounds for time: 400m Run 50m KB farmer carry 1×32/24kg – 70/53lbs (5x10m) 20m Sandbag walking lunges 30/20kg – 65/45lbs (2x10m) TC = 15 min. Accessory 6 min EMOM: Min 1: 15-20 sec Copenhagen Plank each side Min 2: 15-20 Calf raisesRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run :20 high knees :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 1 set: 30 single-unders 5 scap pull-ups 5 x 2 single-unders + 1 double-under 5 inchworm + push-ups 5 scap pull-ups 10 double-unders 250403 (AMRAP – Reps) – RX – On a 10:00 clock: 250 double-unders 50 chest-to-bar pull-ups Max-reps thrusters (105/155 lb) – INTERMEDIATE – On a 10:00 clock: 150 double-unders 25 chest-to-bar pull-ups 25 chin-over-bar pull-ups Max-reps thrusters (75/115 lb) – BEGINNER – On a 10:00 clock: 100 single-unders 30 ring rows Max-reps thrusters (35/45 lb) – MASTERS 55+ – On a 10:00 clock: 150 double-unders 50 pull-ups Max-reps thrusters (75/115 lb) Weighted Pull-ups (Post-workout 6 sets: 1-5 strict weighted pull-ups – Rest 1:30 between sets.) Stretching (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Skill Work (Weight) Pre-workout EMOM 10: 1 deadlift + 1 power clean 250402 (Time) – RX – For time: 22-16-10 Deadlifts (135/205 lb) Double-dumbbell box step-ups (20/20 in) (35/50 lb) Rest 1:00 9-6-3 Power cleans (135/205 lb) Double-dumbbell box step-overs (20/20 in) (35/50 lb) – INTERMEDIATE – For time: 22-16-10 Deadlifts (95/135 lb) Double-dumbbell box step-ups (20/20 in) (20/35 lb) Rest 1:00 9-6-3 Power cleans and then (95/135 lb) Double-dumbbell box step-overs (20/20 in) (20/35 lb) – BEGINNER – For time: 18-12-6 Deadlifts (35/45 lb) Single-DB box step-ups (12/12 in) (10/15 lb) Rest 1:00 9-6-3 Power cleans (35/45 lb) Single-DB box step-overs (12/12 in) (10/15 lb) – MASTERS 55+ –...Read more