BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg of choice B) Plank shoulder taps C) Air squats D) Dead hang Strength 12 min EMOM Min 1: 8-12 DB Z-press Min 2: 8-12 Single arm DB row L Min 3: 8-12 Single arm DB...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill Work (AMRAP – Reps) Pre-workout EMOM 5: :20 double-under practice 250410 (Time) – RX –...Read More