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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set w/ a partner: Partner 1 | :45 single-under Partner 2 | AMRAP squats 1 set w/ a partner: Partner 1 | :45 single-single-double practice Partner 2 | AMRAP 5 kip swings + 5 push-ups 1 set w/ a partner: Partner 1 |...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace 2 sets: 3 x 50′ shuttle run 5 inchworms 5 elbow-to-insteps/leg :15 Samson stretch lunges/leg 10 situps 250309 (Time) – RX – For time: 200-m run 40 sit-ups 32/40-cal bike 400-m run 30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Every 3:00 for 3 sets: :20 mountain climbers :10 rest :20 plate ground-to-overheads :10 rest :20 plate hop-overs (directly onto or over) :10 rest :20 ring rows – Rest the remainder of each interval. 1 set: 10 lying hip crossovers 10 alternating scorpion stretches...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 steps banded monster walk forward 10 steps banded monster walk back 10 banded hip bridges 10 sumo stance good mornings 10 alternating plank hold shoulder taps 250304 (Time) – RX – For time: 21-18-15-12-9-6-3 Deadlifts (85/115 lb) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 air bike 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250302 (AMRAP – Reps) – RX –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :30 band pull-aparts 10 hand-release push-ups 10 kettlebell deadlifts :15-:30 handstand hold or pike handstand hold 10 kettlebell deadlifts :30 band pull-aparts – Rest :10 between movements. Skill Work (Checkmark) Pre-workout EMOM 6: 3-5 handstand push-ups or scaled variation 250301 (Time) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 walking lunges :20 burpees Open 25.1 (AMRAP – Reps) – RX – AMRAP 15: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads (35/50 lb) 30-ft walking lunge (2...Read More