BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 back scales/leg 1 set: 3 partial range of motion wall walks 3 back scales/leg 1 set: :30 wall-facing handstand hold 3 back scales/leg 1 set: 3 wall walks Deadlift (Pre-workout EMOM 8: 1 deadlift – Build to a heavy single.) 241227 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) – INTERMEDIATE – AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) – BEGINNER – AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) – MASTERS 55+ – AMRAP 8: 2 wall walks 2 deadlifts (165/255 lb) Stretching (Checkmark) 3 sets: :30 couch...Read more

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 single-leg dumbbell deadlifts/leg 10 Kang squats 1 set: 10 med-ball front squats 10 alternating dumbbell deadlifts 10 med-ball push presses to target 10 alternating dumbbell deadlift + shrugs 10 wall-ball shots 241226 (Time) – RX – 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) – BEGINNER – 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/9 ft) – MASTERS 55+ – 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/20 lb) (9/9 ft) Skill Work (Checkmark) Post-workout Accumulate with a partner: 40 DB Turkish get-ups – Trade...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks :20 mountain climbers :20 alternating Spiderman stretches :20 air squats – Rest :20. 241225 (Time) – RX – 12 rounds for time, starting with 1 and adding a movement each round: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round. – INTERMEDIATE – Same as Rx’d – BEGINNER – 6 rounds for time, starting with 2 candlesticks and then completing the even rounds only,...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 PVC overhead squats Skill Work (Checkmark) Pre-workout EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 241224 (Time) -RX- For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders – INTERMEDIATE – For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders – BEGINNER – For time: 21-15-9: KB swings (18/26 lb) 50-50-50: Single-unders – MASTERS 55+ – For time: 21-15-9: KB swings (35/53 lb) 70-70-70: Double-unders Stretching (Checkmark) 1 set: 1:00 double-forearm stretch (extension) 1:00 double-forearm stretch (flexion) – AT-HOME – (Time) For time: 24 alternating dumbbell hang snatches (35/ 50 lb) 100 double-unders 18 alternating dumbbell hang snatches 100 double-unders 12 alternating dumbbell hang snatches 100 double-undersRead more