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

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

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

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

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

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

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

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

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: 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