BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 tuck jumps 10 walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell farmers carry walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell front rack walking lunges Kettlebell farmers...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (Weight) Pre-workout EMOM 8: 1 snatch pull 1 power snatch 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (Weight) Pre-workout EMOM 8: 1 snatch pull 1 power snatch 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (Weight) Pre-workout EMOM 8: 1 snatch pull 1 power snatch 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (8 Rounds for weight) Pre-workout EMOM 8: 1 snatch pull 1...Read More