BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 3:00 slow run, bike, row, or ski 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats 10 PVC behind-the-neck shoulder presses 250128 (AMRAP – Reps) – RX – AMRAP 3: Snatches (95/135 lb) – INTERMEDIATE – AMRAP 3:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 3:00 slow run, bike, row, or ski 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats 10 PVC behind-the-neck shoulder presses 250128 (AMRAP – Reps) – RX – AMRAP 3: Snatches (95/135 lb) – INTERMEDIATE – AMRAP 3:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull...Read More