BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More
