BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :30 band pull-aparts 10 hand-release push-ups 10 kettlebell deadlifts :15-:30 handstand hold or pike handstand hold 10 kettlebell deadlifts :30 band pull-aparts – Rest :10 between movements. Skill Work (Checkmark) Pre-workout EMOM 6: 3-5 handstand push-ups or scaled variation 250301 (Time) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 walking lunges :20 burpees Open 25.1 (AMRAP – Reps) – RX – AMRAP 15: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads (35/50 lb) 30-ft walking lunge (2...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 hard row 10 alternating Samson stretches 1 set: :30 easy row :30 moderate row :30 hard row 10 alternating elbow-to-insteps 1 set: 250/300-meter row 250227 (Time) – RX – 3 rounds for time: 800/1,000-m row...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1,000m Bike 2 sets: 10 empty bar deadlifts 10 groiners 10 monster walk steps, forward 10 monster walk steps, backwards Extended Warmup (No Measure) Goblet Squat Demo Turkish Getup progression Warm-up: 4 sets: 3 deadlifts 5 heel elevated goblet squat 1 Turkish getup (alt...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 1 set: :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 cobra stretch to downward dogs Progressive warm-up 1 set: 100-meter jog 10 ring...Read More

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