BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 3-5 false-grip ring rows 3-5 low-ring muscle-up transitions CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb– INTERMEDIATE – AMRAP 14: 60-calorie row 50 hanging knee raises 40 wall-ball shots (10/14 lb) (9/10 ft) 30 cleans (65/95 lb) 20 chin-over-bar pull-ups – BEGINNER – AMRAP 14: 60 strokes on the rower 50 sit-ups 40 wall-ball shots (6/10 lb) (9/10 ft) 30 cleans (35/45 lb) 20 push-ups – MASTERS 55+ – AMRAP 14: 60-cal row 50 toes-to-bars 40 wall-ball shots (10/20 lb) (9/9 ft) 30 cleans (65/115 lb) 20 ring muscle-ups Stretching...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Admiral Ackbar (Time) – RX – 75 reps for time of: AbMat sit-ups Straight into… 10-20-30 reps for time of: DB thrusters (20/35 lb) Burpees – INTERMEDIATE – 60 reps for time of: AbMat sit-ups Straight into… 10-20-30 reps for time of: DB thrusters (15/25 lb) Burpees – BEGINNER – 30 reps for time of: AbMat sit-ups Straight into…...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX – For time: Accumulate 6:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 100 double-unders and 30 V-ups. – INTERMEDIATE – For time: Accumulate 4:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 60 double-unders and 20 V-ups – BEGINNER – For time: Accumulate 3:00 of a foot-assisted pull-up bar hang hold – Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups – MASTERS 55+ – For time: Accumulate 4:00 of a pull-up bar dead hang...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowing warm-up On a 6:00 clock: • The team that completes the most 100-meter intervals wins. Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x 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. Suggested penalty movements: • Push-ups to downward dog • Inchworms • Kip swings • Plank shoulder taps • Air squats • Reverse lunges Holy Hot Cheeks, Batman! (AMRAP – Reps) – RX – For reps: 3:00 max-cal row 3:00 max-distance handstand walk 3:00 max-cal bike 3:00 rest 3:00 max-cal bike 3:00 max-distance handstand walk 3:00 max-cal row – 5 feet of handstand walking is 1 rep. – INTERMEDIATE – For reps: 3:00 max-cal row...Read more