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 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs Power Snatch (- RX – 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. ) – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 reach, roll, and...
