BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 bounce pass 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: 30 Single Unders 6 Pushups 10 KB Deadlifts 3 Rounds: 10 double under or 10 attempts 6 jumping ring dips 10 forward lunges Skill Work (No Measure) Pre-workout EMOM 8: :20 Dead Hang 5 Strict Ring Dips 250211 (AMRAP – Reps) –...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 30 flutter kicks 10 front squats – Increase barbell weight for the front squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER –...Read More
