BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 back scales/leg 1 set: 3 partial range...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 back scales/leg 1 set: 3 partial range...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 single-leg dumbbell deadlifts/leg 10 Kang squats 1 set: 10 med-ball front squats 10 alternating dumbbell deadlifts 10 med-ball push presses to target 10 alternating dumbbell deadlift + shrugs 10 wall-ball shots...Read More