BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest...Read More