BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 tuck jumps 10 walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell farmers carry walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell front rack walking lunges Kettlebell farmers carry (50 ft) 250112 (Time) – RX – 5 rounds for time: 400-m run 30 lateral KB jump-overs 20 double-KB walking lunges (26/35 lb) 100-m double-KB farmers carry (26/35 lb) – INTERMEDIATE – 5 rounds for time: 400-m run 20 lateral KB jump-overs 10 double-KB walking lunges (26/35 lb) 100-m double-KB farmers carry (26/35 lb) – BEGINNER – 5 rounds for time: 200-m run 10 lateral DB jump-overs 10 double-DB walking lunges (10/15 lb) 50-m double-DB farmers carry (10/15 lb) – MASTERS 55+ – 5 rounds for time: 400-m run 20 lateral KB jump-overs 10...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 foot-assisted muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 ring rows 30 push-ups from the knees 40 clean and jerks...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 foot-assisted muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 ring rows 30 push-ups from the knees 40 clean and jerks...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 bar muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 jumping bar muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 burpee jumping pullup 30 push-ups from the knees 40...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 bar muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 jumping bar muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 burpee jumping pullup 30 push-ups from the knees 40...