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) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 10 Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups, using the feet for assistance as needed (full range of motion) 10 strict ring dips,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Skill Work (Checkmark) Pre-workout On a...Read More