BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Weight) – RX – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (165/245 lb) – INTERMEDIATE – EMOM 16: Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb) – BEGINNER – EMOM 16: Min. 1 | 6 jumping pull-ups Min. 2 | 5 front squats (65/95 lb) – MASTERS 55+ – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb) Stretching (Checkmark) Accumulate: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches – AT-HOME – (AMRAP – Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Weight) – RX – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (165/245 lb) – INTERMEDIATE – EMOM 16: Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb) – BEGINNER – EMOM 16: Min. 1 | 6 jumping pull-ups Min. 2 | 5 front squats (65/95 lb) – MASTERS 55+ – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb) Stretching (Checkmark) Accumulate: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches – AT-HOME – (AMRAP – Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead lunges 3 inchworm + push-ups :30 lateral hops over a line, slow :15 rest :30 burpees, slow 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead lunges 3 inchworm + push-ups :30 lateral hops over a line, moderate :15 rest :30 burpees, moderate 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead lunges 3 inchworm + push-ups :30 lateral hops over a line, fast :15 rest :30 burpees, fast 250105 (Time) – RX – 2-4-6-8-10 reps for time of: Wall-walks Shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – INTERMEDIATE – Same as Rx’d – BEGINNER – 2-3-4-5-6 reps for time of: Partial wall-walks Shuttle runs – 1 shuttle run is 25 ft out and...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, then 5 with the other. – MASTERS 55+ – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal row Stretching (Checkmark) 2 sets: :30 child’s pose stretch :30 saddle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, then 5 with the other. – MASTERS 55+ – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal row Stretching (Checkmark) 2 sets: :30 child’s pose stretch :30 saddle...