BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 alternating Spiderman + twists :30 push-ups to downward dog :30 air squats – Hold for :02 before standing. 1 set: 10 ring rows 5 pause med-ball squats 1 set: 10 scap pull-ups 5 med-ball squats 1 set: 10 kip swings 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 bike 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 250310: Calories (Calories) – RX – On a 16:00 clock: 0:00-10:00: Min 1: bike Min 2: rest 10:00-16:00: Build to a heavy 3-rep shoulder-to-overhead -Must get 38/50 calories...Read More