BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 15 jumping jacks 10 band pull-aparts 5 ring rows (easy) 5 push-ups from the knees 2 sets: 20 mountain climbers 10 band pull-aparts 5 ring rows (harder) 5 push-ups or hand-elevated push-ups Skill Work (Checkmark) Pre-workout On a 10:00 clock: Low-ring muscle-up practice...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg :30 unweighted good mornings 10 reverse...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Skill Work (3 Rounds for weight) Post-workout Every...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 arm circles forward 10 arm circles backward 10 unweighted good mornings 10 up-downs 10 alternating Spiderman stretches 10 air squats 10 burpees 200-meter run Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. •...Read More