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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row or bike, easy :20 Samson stretch/leg 10 alternating plank shoulder taps 10 wall-facing squats (knees track toes) 10 unweighted box step-ups 1 set: 2:00 row or bike, moderate 10 reverse lunges 5 scap pull-ups 10 wall-facing squats (chest up, heels...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time. Skill Work (3 Rounds for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms 250116 (AMRAP – Reps) – RX – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (125/185 lb) – Rest 1:00 between rounds. –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups 250115 (AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | :30 bike, row, or ski (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 bike, row, or ski (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set. – Begin at a warm-up pace and progress...Read More

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