BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 updown hop backs 10 strict press 10 good mornings 5 updowns 5 narrow stance 5 zpress 5 burpees 5 kickstand squats...Read More

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) 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) 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) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 updown hop backs 10 strict press 10 good mornings 5 updowns 5 narrow stance 5 zpress 5 burpees 5 kickstand squats...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