BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More