BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up Biathlon (Time) – RX – For time: 400-m run 18 muscle-ups 400-m run 15 muscle-ups 400-m run 12 muscle-ups – Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt. – INTERMEDIATE – 5 rounds for time: 400-m run 9 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – BEGINNER – 4 rounds for time: 400-m run 4 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – MASTERS...