BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX – For time: Accumulate 6:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 100 double-unders and 30 V-ups. – INTERMEDIATE – For time: Accumulate 4:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 60 double-unders and 20 V-ups – BEGINNER – For time: Accumulate 3:00 of a foot-assisted pull-up bar hang hold – Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups – MASTERS 55+ – For time: Accumulate 4:00 of a pull-up bar dead hang...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX – For time: Accumulate 6:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 100 double-unders and 30 V-ups. – INTERMEDIATE – For time: Accumulate 4:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 60 double-unders and 20 V-ups – BEGINNER – For time: Accumulate 3:00 of a foot-assisted pull-up bar hang hold – Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups – MASTERS 55+ – For time: Accumulate 4:00 of a pull-up bar dead hang...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...