BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand practice 241125 (Time) – RX – For time: 15 ring dips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand practice 241125 (Time) – RX – For time: 15 ring dips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand practice 241125 (Time) – RX – For time: 15 ring dips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Jump-rope practice 1 round: :20 single-unders (slow) :20 single-unders (fast) :20 single-unders jog in place :20 single-unders jump front-to-back :20 single-unders jump side-to-side :20 single-unders left leg :20 single-unders right leg – Rest :10 between movements. Rack position 1 set: :20 back-rack elbow raise, right...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 100-meter jog :20 Samson stretch/leg 10 ring rows (easy) 10 air squats :10 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 200-meter run 10 walking lunge steps 10 ring...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 100-meter jog :20 Samson stretch/leg 10 ring rows (easy) 10 air squats :10 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 200-meter run 10 walking lunge steps 10 ring...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups...Read More