BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill/leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 2 sets: 10...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. 250215...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round. – INTERMEDIATE – 7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups...Read More
This is my short-cast where I go on quick rants about fitness, CrossFit, and anything training-related that comes to mind—without sending you a long email that you’re probably going to skip. For my first episode, I’m tackling the unsexy workout. You know the ones—those workouts that don’t look flashy on paper, that don’t leave you gasping...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a...Read More
Greg Glassman, the founder of CrossFit, once defined virtuosity as “doing the uncommon, uncommonly well.” At first glance, it’s easy to think this applies only to elite athletes or advanced movements like ring muscle-ups or handstand walks. However, Glassman’s point wasn’t about flashy skills—it was about mastering the fundamentals. In fact, he warned of something called the novice’s...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as...Read More
