BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30...Read More