BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row,...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 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Skill Work (4 Rounds for weight) Post-workout...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 100-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster CFG...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set :30 mountain climbers 10 single-leg toe touches/leg 20 alternating reverse lunges 50-meter double-dumbbell farmers carry 1 set :30 up-downs 10...Read More