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

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

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 Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More