BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kb Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 pvc oh lunges 1 set: 10 kettlebell swings Skill Work (Weight) EMOM 8: 2...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kettlebell Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 walking lunges 1 set: 10 kettlebell swings 250205 (AMRAP – Rounds and Reps) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kb Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 pvc oh lunges 1 set: 10 kettlebell swings Skill Work (Weight) EMOM 8: 2...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kb Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 walking lunges 1 set: 10 kettlebell swings Skill Work (4 Rounds for weight) EMOM...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kb Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 walking lunges 1 set: 10 kettlebell swings Skill Work (Weight) EMOM 8: 2 heaving...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs AMRAP 4: 20 jumping jacks 10 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as...Read More