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...Read more

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...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead for at least :01 at the top of each rep. 241126 (2 Rounds for weight) – RX – For load: Snatch – Build to a 1-rep-max Clean and jerk – Build to a 1-rep-max – INTERMEDIATE – Same as Rx’d – BEGINNER – 5 sets: 3 snatches 5 sets: 3 clean and jerks – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 child’s pose 1:00 couch stretch/leg Snatch Clean and Jerk – AT-HOME – (AMRAP – Reps) EMOM 20: Min. 1 | :45 alternating DB squat snatches (35/50 lb) Min. 2 |...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated push-ups 1 set: 500-meter row Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand practice 241125 (Time) – RX – For time: 15 ring dips 1,000-m row 15 ring dips 750-m row 15 ring dips 500-m row – INTERMEDIATE – Forr time: 10 ring dips 1,000-m row 10 ring dips 750-m row 10 ring dips 500-m row – BEGINNER – For time: 10 box dips 700-m row 10 box dips 500-m row 10 box dips 300-m row – MASTERS 55+ – For time: 10 ring dips 1,000-m row 10 ring dips 750-m row 10 ring dips 500-m row Stretching (Checkmark) 1 set: :45 doorway pec stretch/side :45 lacrosse-ball chest/side – AT-HOME – (Time) For time: 20 hand-release push-ups 1,000-m run...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Jump-rope practice 1 round: :20 single-unders (slow) :20 single-unders (fast) :20 single-unders jog in place :20 single-unders jump front-to-back :20 single-unders jump side-to-side :20 single-unders left leg :20 single-unders right leg – Rest :10 between movements. Rack position 1 set: :20 back-rack elbow raise, right arm :20 back-rack elbow raise, left arm :20 back-rack alternating elbow raises :20 back-rack elbow raises, both elbows 10 back squats with elbows high in the back rack 2 sets: 2-inch front squat + pull elbows up before standing 4-inch front squat + pull elbows up before standing 6-inch front squat + pull elbows up before standing 241124 (Time) – RX – 9-7-5 reps for time of: Deadlifts (125/185 lb) Hang power cleans Front squats – INTERMEDIATE – 9-7-5 reps for time of: Deadlifts (95/135 lb) Hang power cleans Front squats – BEGINNER – 9-7-5...Read more