BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog)...Read More

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) 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) 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) 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) 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) 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) 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) 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