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) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings 241128 (5 Rounds for time) – RX – Every 5:00 for 5 rounds: 10 thrusters (75/115 lb) 10 toes-to-bars 20-cal bike 40 double-unders – Rest the remainder of each round. – INTERMEDIATE – Every 5:00 for 5 rounds: 10 thrusters (65/95 lb) 5 toes-to-bars 20-cal bike 20 double-unders – Rest the remainder of each round. – BEGINNER – Every 5:00 for 5 rounds: 10 thrusters (35/45 lb) 10 hanging knee raises 12-cal bike 20 single-unders – Rest the remainder of each round. – MASTERS 55+ – Every 5:00 for 5 rounds: 10 thrusters (55/75 lb) 10 toes-to-bars 15-calorie bike 30 double-unders – Rest the remainder of each round. Stretching (Checkmark) 1 set: 1:00 frog stretch 1:00 seated pike stretch...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings Specific Warm-up (No Measure) Double-under | Progression 10 power singles // Jump high and spin the rope slowly. 10 speed singles // Jump low and spin the rope quickly. 3 x [3 power singles + 3 speed singles] // Alternate between different jump heights and rope speeds every 3 reps. 5 x single-single-doubles // Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice. 3 x [10-15 double-unders] // Take 1:00 to practice stringing together double-unders with a straighter body position or simply work on attempts. Toes-to-bar | Progression 3 kip swings + 3 hanging knee raises // Knees up in the hollow position. 3 kip swings + 3 knees-to-armpits // Aggressive press down...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings Specific Warm-up (No Measure) Double-under | Progression 10 power singles // Jump high and spin the rope slowly. 10 speed singles // Jump low and spin the rope quickly. 3 x [3 power singles + 3 speed singles] // Alternate between different jump heights and rope speeds every 3 reps. 5 x single-single-doubles // Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice. 3 x [10-15 double-unders] // Take 1:00 to practice stringing together double-unders with a straighter body position or simply work on attempts. Toes-to-bar | Progression 3 kip swings + 3 hanging knee raises // Knees up in the hollow position. 3 kip swings + 3 knees-to-armpits // Aggressive press down...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings Specific Warm-up (No Measure) Double-under | Progression 10 power singles // Jump high and spin the rope slowly. 10 speed singles // Jump low and spin the rope quickly. 3 x [3 power singles + 3 speed singles] // Alternate between different jump heights and rope speeds every 3 reps. 5 x single-single-doubles // Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice. 3 x [10-15 double-unders] // Take 1:00 to practice stringing together double-unders with a straighter body position or simply work on attempts. Toes-to-bar | Progression 3 kip swings + 3 hanging knee raises // Knees up in the hollow position. 3 kip swings + 3 knees-to-armpits // Aggressive press down...