BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings 241128 (5 Rounds for time) – RX – Every 5:00 for 5 rounds: 10 thrusters (75/115 lb) 10 toes-to-bars 20-cal bike 40 double-unders –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand practice 241125 (Time) – RX – For time: 15 ring dips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Jump-rope practice 1 round: :20 single-unders (slow) :20 single-unders (fast) :20 single-unders jog in place :20 single-unders jump front-to-back :20 single-unders jump side-to-side :20 single-unders left leg :20 single-unders right leg – Rest :10 between movements. Rack position 1 set: :20 back-rack elbow raise, right...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 100-meter jog :20 Samson stretch/leg 10 ring rows (easy) 10 air squats :10 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 200-meter run 10 walking lunge steps 10 ring...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :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 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Hang Power Snatch (- RX – 10 rounds: 3 hang...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees 241119 (6 Rounds for calories) – RX – Every 2:00 for 6 rounds: 15 burpees over...Read More