BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Skill Work (4 Rounds for weight) Post-workout 4 rounds: Dumbbell overhead walking lunges (50 ft) – Rest 1:00 between rounds. 241213 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 5 hang power cleans (105/155 lb) 5 strict handstand push-ups – INTERMEDIATE – AMRAP 8: 5 hang power cleans (75/115 lb) 3 handstand push-up negatives – BEGINNER – AMRAP 8: 5 hang power cleans (35/45 lb) 5 dumbbell shoulder presses (15/20 lb) – MASTERS 55+ – AMRAP 8: 5 hang power clean (65/95 lb) 5 DB shoulder presses (20/35 lb) Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (AMRAP...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 100-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster CFG 2021 Event 10 (Time) – RX – For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed. – INTERMEDIATE – For time with a partner: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. – BEGINNER – For time with a partner: 20 hanging knee raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...Read more

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set :30 mountain climbers 10 single-leg toe touches/leg 20 alternating reverse lunges 50-meter double-dumbbell farmers carry 1 set :30 up-downs 10 unweighted good mornings 20 air squats 50-meter double-dumbbell farmers carry Squat Clean (Pre-workout Every 2:00 for 5 sets: 2 squat cleans) 241209 (Time) – RX – For time: 21 front squats (125/185 lb) 200-m double-DB farmers carry (35/50 lb) 15 front squats 150-m double-DB farmers carry 9 front squats 100-m double-DB farmers carry – INTERMEDIATE – For time: 21 front squats (95/135 lb) 200-m double-DB farmers carry (20/35 lb) 15 front squats 150-m double-DB farmers carry 9 front squats 100-m double-DB farmers carry – BEGINNER – For time: 15 front squats (35/45 lb) 100-m double-DB...Read more