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: 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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks :20 mountain climbers :20 alternating Spiderman stretches :20 air squats – Rest :20. 241225 (Time) – RX – 12 rounds for time, starting with 1 and adding a movement each round: 1 wall walk 2 candlesticks 3 burpees 4...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 PVC overhead squats Skill Work (Checkmark) Pre-workout EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 241224 (Time) -RX- For time: 21-15-9:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 3-5 false-grip ring rows 3-5 low-ring muscle-up transitions CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowing warm-up On a 6:00 clock: • The team that completes the most 100-meter intervals wins. Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty...Read More