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) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. • The whole group does penalty reps if a PVC falls. Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats 241129 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (53/70 lb) 400-m single-KB carry – Partners run together and break up the other two movements as needed. – INTERMEDIATE – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (35/53 lb) 400-m single-KB carry...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. • The whole group does penalty reps if a PVC falls. Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats 241129 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (53/70 lb) 400-m single-KB carry – Partners run together and break up the other two movements as needed. – INTERMEDIATE – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (35/53 lb) 400-m single-KB carry...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. • The whole group does penalty reps if a PVC falls. Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats 241129 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (53/70 lb) 400-m single-KB carry – Partners run together and break up the other two movements as needed. – INTERMEDIATE – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (35/53 lb) 400-m single-KB carry...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. • The whole group does penalty reps if a PVC falls. Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats 241129 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (53/70 lb) 400-m single-KB carry – Partners run together and break up the other two movements as needed. – INTERMEDIATE – AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (35/53 lb) 400-m single-KB carry...