BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 15 jumping jacks 10 band pull-aparts 5 ring rows (easy) 5 push-ups from the knees 2 sets: 20 mountain climbers 10 band pull-aparts 5 ring rows (harder) 5 push-ups or hand-elevated push-ups Skill Work (Checkmark) Pre-workout On a 10:00 clock: Low-ring muscle-up practice 241208 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 12 hang power cleans (95/135 lb) 3 ring muscle-ups – INTERMEDIATE – AMRAP 12: 12 hang power cleans (75/115 lb) 1 ring muscle-up – BEGINNER – AMRAP 12: 9 hang power cleans (35/45 lb) 6 ring rows 6 hand-elevated push-ups – MASTERS 55+ – AMRAP 12: 12 hang power cleans (65/95 lb) 6 chest-to-bar pull-ups – If able to perform ring muscle-ups, perform 1-3 reps each round. Stretching (Checkmark) 1 set: :30 banded shoulder stretch/arm :30 couch stretch/leg – AT-HOME – (AMRAP – Rounds...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.– INTERMEDIATE – Same as Rx’d – BEGINNER...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg :30 unweighted good mornings 10 reverse lunges/leg 10 single-leg toe touches/leg – Rest :10-:20 between movements. 241206 (Time) – RX – 30-20-10 reps for time: Single-leg squats Pull-ups – INTERMEDIATE – 20-15-10 reps for time: Single-leg squats Pull-ups – BEGINNER – 20-15-10 reps for time: Air squats Jumping pull-ups – MASTERS 55+ – 30-20-10 reps for time: Med-ball weighted step-ups (14/20 lb) (20/24 in) Pull-ups Stretching (Checkmark) 1 set: 1:00 foam roll quadriceps/leg 1:00 foam roll lats/side – AT-HOME – (Time) 30-20-10 reps for time: Single-leg squats Alternating dumbbell renegade rows (35/50 lb) – Use two dumbbells.Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m goblet hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5 Rounds...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here– INTERMEDIATE – For time: 21 DB snatches, arm 1 (20/35 lb) 21 lateral burpees over the dumbbell...Read more