BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: 30 Single Unders 6 Pushups 10 KB Deadlifts 3 Rounds: 10 double under or 10 attempts 6 jumping ring dips 10 forward lunges Skill Work (No Measure) Pre-workout EMOM 8: :20 Dead Hang 5 Strict Ring Dips 250211 (AMRAP – Reps) –...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 30 flutter kicks 10 front squats – Increase barbell weight for the front squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER –...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200m run 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 200m run 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees...Read More
