BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Skill Work (3 Rounds for weight) Post-workout Every 2:00 for 3 rounds: 10 sumo stance good mornings – Athlete chooses load. 241202 (AMRAP – Reps) – RX – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (125/185 lb) 2:00 rest – INTERMEDIATE – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest – BEGINNER – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (65/95 lb) 2:00 rest – MASTERS 55+ – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest Stretching (Checkmark) 1 set: :30 standing hamstring stretch/leg 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches 241202 (AMRAP – Reps) – RX – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (125/185 lb) 2:00 rest – INTERMEDIATE – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest – BEGINNER – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (65/95 lb) 2:00 rest – MASTERS 55+ – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest Skill Work (3 Rounds for weight) Post-workout Every 2:00 for 3 rounds: 10 sumo stance good mornings – Athlete chooses load. Stretching (Checkmark) 1 set: :30 standing hamstring stretch/leg 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 arm circles forward 10 arm circles backward 10 unweighted good mornings 10 up-downs 10 alternating Spiderman stretches 10 air squats 10 burpees 200-meter run Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here– RX – For time: 1,600-m run 21 clean and jerks (105/155 lb) 800-m run 21 clean and jerks 1,600-m run – INTERMEDIATE – For time: 1,600-m run 21 clean and jerks (75/115 lb) 800-m run 21 clean and jerks 1,600-m run – BEGINNER – For time: 800-m run 15 clean and jerks (55/75 lb) 400-m run 15 clean and jerks 800-m run –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. 10 good mornings // Arch the chest up and squeeze the abs. 10 pull-ups // Pull the bar down to the floor until the chin is above the bar. 10 ring dips // Shoulders below the elbow at the bottom of the dip. Use the feet for assistance as needed. Back Squat (Pre-workout Every 3:00 for 5 sets: 3 back squats) 241130 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 20 sit-ups 20 KB goblet squats (35/53...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. 10 good mornings // Arch the chest up and squeeze the abs. 10 pull-ups // Pull the bar down to the floor until the chin is above the bar. 10 ring dips // Shoulders below the elbow at the bottom of the dip. Use the feet for assistance as needed. Back Squat (Pre-workout Every 3:00 for 5 sets: 3 back squats) 241130 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 20 sit-ups 20 KB goblet squats (35/53...