BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Push Jerk (Pre-workout 10:00 clock: Find a heavy 3-rep push jerk) CrossFit Games Open 13.2 (AMRAP – Rounds and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Checkmark) – RX...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead lunges 3 inchworm + push-ups :30 lateral hops over a line, slow :15 rest :30 burpees, slow 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead lunges 3 inchworm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike or row 10 air squats 10 PVC good mornings 10 PVC shoulder presses – Pick up the pace with each bike or row effort. The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter jog :30 mountain climbers 10 dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 dumbbell bent-over rows 5 dumbbell windmills/arm :30 burpees 250101 (Time) – RX – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders 5 forward step lunges/leg :15 single-leg single-under/side 5 Samson stretch lunges/leg :30 backward single-unders 5 lateral lunges/leg :30 single-single-double 5 consecutive jumping lunges/leg Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersPre-workout 1 set for max reps: Max unbroken...Read More