BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowing warm-up On a 6:00 clock: • The team that completes the most 100-meter intervals wins. Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty...Read More

Although I believe running to be a great workout and a great addition to a training program or to train for a race or competition, it is not a good long term exercise plan. Imagine this: running for 60 minutes at a 9-minute mile pace, three or four times a week. For many, that’s not...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks...Read More

Many people struggle with knowing what to focus on when it comes to fitness. Should you run more? Do hours of cardio? Try that trendy new class? The truth is, if your goal is to burn fat, the single most effective thing you can do is lift weights. Here’s why: When you build muscle, your...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs...Read More