BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Skill Work (3 Rounds for weight) Post-workout Every...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches 241202 (AMRAP – Reps) – RX – 4...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 arm circles forward 10 arm circles backward 10 unweighted good mornings 10 up-downs 10 alternating Spiderman stretches 10 air squats 10 burpees 200-meter run Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. •...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. •...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. •...Read More
