BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 1 set: 200-meter run, faster 1:00 rest 200-meter run, fastest Fire!!! (Time) – RX – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (80/115 lb) – INTERMEDIATE – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (65/95 lb) – BEGINNER – For time: 300-m run 15 lateral burpee bar step-overs 20 hang clean and jerks (35/45 lb) – MASTERS 55+ – For time: 400-m run 30 lateral burpees over bar 20 clean and jerks (55/75 lb) Skill Work (Checkmark) Post-workout...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row, fast 10 PVC pass-throughs (narrow grip) 10 kip swings 5 inchworms 10 air squats Overhead Squat (Pre-workout 3 sets: 6 overhead squats – Build in load. ) Quality & Quantity (Time) – RX – For time: 500-m row 30 toes-to-bars 30 overhead squats (80/115 lb) 500-m row – INTERMEDIATE – For time: 500-m row 20 toes-to-bars 30 overhead squats (65/95 lb) 500-m row – BEGINNER – For time: 300-m row 20 hanging knee raises 20 overhead squats (15/35 lb) 300-m row – MASTERS 55+ – For time: 500-m row 30 toes-to-bars 30 overhead squats (55/75...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 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs Power Snatch (- RX – 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. ) – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 reach, roll, and...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 1 rope climb (15 ft) 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 2 pull-to-stands 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. – 1 dumbbell complex = 2 renegade...Read more