BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees Specific Warm-up (No Measure) Rowing | 2 sets x :20 fast pull, slow return • Demonstrate...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups...Read More