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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time. Skill Work (3 Rounds for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time. Skill Work (3 Rounds for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER...Read More