BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Skill Work (Checkmark) Pre-workout On a...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row or bike, easy :20 Samson stretch/leg 10 alternating plank shoulder taps 10 wall-facing squats (knees track toes) 10 unweighted box step-ups 1 set: 2:00 row or bike, moderate 10 reverse lunges 5 scap pull-ups 10 wall-facing squats (chest up, heels...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air...Read More