BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Back Squat (- RX – For load: Back squat 5-5-5-5-5 – Choose...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1 :00 bike 10 mountain climbers 10 cossack/groiner/samson 10 back squat 10 slam ball g2oh Back Squat (- RX – For load: Back squat 5×5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1 :00 bike 10 mountain climbers 10 cossack/groiner/samson 10 back squat 10 slam ball g2oh Back Squat (- RX – For load: Back squat 5×5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1 :00 bike 10 mountain climbers 10 cossack/groiner/samson 10 back squat 10 slam ball g2oh Back Squat (- RX – For load: Back squat 5×5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1 :00 bike 10 mountain climbers 10 cossack/groiner/samson 10 back squat 10 slam ball g2oh Back Squat (- RX – For load: Back squat 5×5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1 :00 bike 10 mountain climbers 10 cossack/groiner/samson 10 back squat 10 slam ball g2oh Back Squat (- RX – For load: Back squat 5×5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Back Squat (- RX – For load: Back squat 5-5-5-5-5 – Choose...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5...Read More