BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 db thrusters (35/50 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 towel pull-ups 20 db thrusters (20/35 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4/4 towel ring row 20 single db thrusters (20/35 lb) 16 burpee box step-overs (12/20 in) – Share work as...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 db thrusters (35/50 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 towel pull-ups 20 db thrusters (20/35 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4/4 towel ring row 20 single db thrusters (20/35 lb) 16 burpee box step-overs (12/20 in) – Share work as...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time. Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL I – (Checkmark) 3 sets: :20 ring plank hold, right arm :20 ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars – For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL I – (Checkmark) 3 sets: :20 ring plank hold, right arm :20 ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars – For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet...