BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings 250109 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 15 toes-to-bars 60 double-unders 15 toes-to-bars 40 double-unders 15 toes-to-bars 20 double-unders 15 toes-to-bars 10 double-unders 15 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS...
