BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each movement. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Shoulder Press Push Press Push Jerk Stretching (Checkmark) 2 sets: :30 reach, roll, and lift 20 banded pull-aparts – AT-HOME – (9 Rounds for reps) 3 sets: Max-reps unbroken DB shoulder presses – Rest 3:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 2:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 1:00 between sets. – Athlete chooses the load.Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Skill Work (3 Rounds for weight) Post-workout Every 2:00 for 3 rounds: 10 sumo stance good mornings – Athlete chooses load. 241202 (AMRAP – Reps) – RX – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (125/185 lb) 2:00 rest – INTERMEDIATE – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest – BEGINNER – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (65/95 lb) 2:00 rest – MASTERS 55+ – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest Stretching (Checkmark) 1 set: :30 standing hamstring stretch/leg 1:00...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 arm circles forward 10 arm circles backward 10 unweighted good mornings 10 up-downs 10 alternating Spiderman stretches 10 air squats 10 burpees 200-meter run Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here– RX – For time: 1,600-m run 21 clean and jerks (105/155 lb) 800-m run 21 clean and jerks 1,600-m run – INTERMEDIATE – For time: 1,600-m run 21 clean and jerks (75/115 lb) 800-m run 21 clean and jerks 1,600-m run – BEGINNER – For time: 800-m run 15 clean and jerks (55/75 lb) 400-m run 15 clean and jerks 800-m run –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Machine warm-up 1 set: 2:00 bike, row, or jog CrossFit warm-up Movement // Focus 10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight. 10 overhead squats // Press up and keep the arms straight. 10 sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. 10 good mornings // Arch the chest up and squeeze the abs. 10 pull-ups // Pull the bar down to the floor until the chin is above the bar. 10 ring dips // Shoulders below the elbow at the bottom of the dip. Use the feet for assistance as needed. Back Squat (Pre-workout Every 3:00 for 5 sets: 3 back squats) 241130 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 20 sit-ups 20 KB goblet squats (35/53...Read more

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...Read more