BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded lower body warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) Progressive warm-up 1 set: 20 jumping jacks 10 reverse lunges 1 set: 20 skier jacks 10 elevated...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees Skill Work (Checkmark) Pre-workout EMOM 6: Min. 1 | 1-2 rope...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 jog, row, bike, or ski 15 PVC pass-throughs 15 PVC sumo stance good mornings 5 elbow-to-insteps/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats Skill Work (No Measure) Pre-workout Technique...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 ring rows 10 kettlebell deadlifts 1 set: 5 ring rows (more challenging) 5 single-arm Russian kettlebell swings/arm 2 sets: 2-5 strict pull-ups 10 Russian kettlebell swings 1:00 bike – Rest :30 250223 (Time) – RX – For time: 25 strict pull-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 set: 1:00 jump rope 5 clean deadlift 5 hang muscle clean 5 press 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Power Clean (Post-workout On an 8:00 clock: Build to a heavy 3-rep power clean) Grace (Time)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400-meter jog 1 set: 10 jumping jacks 10 alternating Spiderman stretch + reaches 10 air squats 5 scap pull-ups 10 jumping jacks 10 alternating Samson lunges 10 air squats 5 inchworm + push-ups 10 jumping jacks 10 alternating scorpion stretches 10 air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 2 sets: :40 air squats :20 rest :40 sit-ups :20 rest Skill Work (Weight) Pre-workout EMOM 10: Build to a heavy complex: 1 snatch grip deadlift 1 snatch pull 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Partner 1: 1,000m row Partner 2: AMRAP x 4 8 band pull aparts 8 groiner 8 empty bar bench 8 Samson lunges 2k Row (Time) Max Effort 2k Row– RX – For time: 2,000-m row – INTERMEDIATE – Same as Rx’d – BEGINNER...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill/leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 2 sets: 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. 250215...Read More