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) 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) 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) 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) 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) 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) 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) 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 12 Days of Christmas*** (Time) FOR TIME: 1 – SA Devil Press 2 – Air Squat 3 – SA DB Push Press (EA) 4 – Push-ups 5 – Toes to Bar 6 – Burpees 7 – Sit-ups 8 – DB Goblet Squats 9 – Single DB Thruster 10...Read More