BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman twists 10 push-ups to downward dog 20 alternating downward dog calf pedals 1:00 single-under practice 1 set: 10 up-downs 10 pike push-ups from the floor :30 single-single-double practice 1 set: 10 up-downs 10 empty barbell shoulder presses 1:00 double-under...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 alternating Spiderman + twists :30 push-ups to downward dog :30 air squats – Hold for :02 before standing. 1 set: 10 ring rows 5 pause med-ball squats 1 set: 10 scap pull-ups 5 med-ball squats 1 set: 10 kip swings 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 bike 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 250310: Calories (Calories) – RX – On a 16:00 clock: 0:00-10:00: Min 1: bike Min 2: rest 10:00-16:00: Build to a heavy 3-rep shoulder-to-overhead -Must get 38/50 calories...Read More

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BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Junkyard dog warm-up 1 set: 200-meter run AMRAP 6: Partner A: 8 jumps around partner Partner B: 8 jumps around partner Partner A: 8 jump over and crawl under partner Partner B: 8 jump over and crawl under partner 250316 (7 Rounds for time)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 inchworm + push-ups :30 mountain climbers :30 kettlebell deadlifts – Rest :10-15 between movements. 1 set: :30 inchworm + push-ups :30 mountain climbers :30 Russian kettlebell swings (slow) – Rest :10-15 between movements. 1 set: :30 inchworm + push-ups :30 mountain...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10 banded side steps, right 10 banded side steps, left 10 pvc pass through 2 sets: 10 band pull apart 10 box step up → 5 box jump 10 air squats → 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 15/12 cal row, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges 10 supine leg lowering 15/12 cal row, faster 1 round: 5 push-ups to downward dog :20 static pull-up bar hang 5 inchworms 10 scap pull-ups 10 steps bear...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 5 shuttle runs 5 plank to downward dogs 10 banded pull-aparts 5 push-up + plank reach throughs 10 banded pass-throughs 250308 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 30 burpees 20 alternating DB snatches (35/50 lb) 100-m double-DB farmers...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row, bike, ski, or jog (slow) 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts 2:00 row, bike, ski, or run (faster) 250306...Read More