BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 10 Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups, using the feet for assistance as needed (full range of motion) 10 strict ring dips,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1...Read More