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) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) 241127 (Time) – RX – 1-2-3-4-5-6-7-8-9-10 reps for time of: KB swings (53/70 lb) Burpee pull-ups – Pull-up bar 6 inches from fingertips with arms overhead. – INTERMEDIATE – 1-2-3-4-5-6-7-8-9-10 reps for time of: KB swings (35/53 lb) Burpee pull-ups – Pull-up bar 1 inch from fingertips with arms overhead. – BEGINNER – 1-2-3-4-5-6-7-8 reps for time of: KB swings (18/26 lb) Burpee jumping pull-ups – Pull-up bar between forearm and elbow with arms overhead. – MASTERS 55+ – 1-2-3-4-5-6-7-8-9-10 reps for time of: Kettlebell swings (35/53 lb) Burpee pull-ups Skill Work (Checkmark) Post-workout...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...