BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | 25’ Shuttle Run Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | 25’ Shuttle Run Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | 25’ Shuttle Run Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set. – Begin at a warm-up pace and progress...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb)...Read More