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) 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) 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

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

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

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

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

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