BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees Specific Warm-up (No Measure) Rowing | 2 sets x :20 fast pull, slow return • Demonstrate...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees Specific Warm-up (No Measure) Rowing | 2 sets x :20 fast pull, slow return • Demonstrate...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees Specific Warm-up (No Measure) Rowing | 2 sets x :20 fast pull, slow return • Demonstrate...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees 241119 (6 Rounds for calories) – RX – Every 2:00 for 6 rounds: 15 burpees over...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees 241119 (6 Rounds for calories) – RX – Every 2:00 for 6 rounds: 15 burpees over...Read More