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) 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) 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) 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) 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) 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) 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) 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) 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