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 swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...
