BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5 strict pull-ups :20 wall walk or plank hold :30 double-unders 250129 (Time) – RX – 5-10-15-20-25 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 30 double-unders after each round. – INTERMEDIATE – 5-10-15-15-15 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 15 double-unders after each round. – BEGINNER – 3-6-9-12-15 reps for time of: Ring rows Single-DB push presses (15/20 lb) – Complete 15 single-unders after each round. – MASTERS 55+ – 5-10-15-20-25 reps for time of: Kipping pull-ups Single-DB push presses (20/35 lb) –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5 strict pull-ups :20 wall walk or plank hold :30 double-unders 250129 (Time) – RX – 5-10-15-20-25 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 30 double-unders after each round. – INTERMEDIATE – 5-10-15-15-15 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 15 double-unders after each round. – BEGINNER – 3-6-9-12-15 reps for time of: Ring rows Single-DB push presses (15/20 lb) – Complete 15 single-unders after each round. – MASTERS 55+ – 5-10-15-20-25 reps for time of: Kipping pull-ups Single-DB push presses (20/35 lb) –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 3:00 slow run, bike, row, or ski 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats 10 PVC behind-the-neck shoulder presses 250128 (AMRAP – Reps) – RX – AMRAP 3: Snatches (95/135 lb) – INTERMEDIATE – AMRAP 3: Snatches (75/115 lb) – BEGINNER – AMRAP 3: Snatches (35/45 lb or lighter) – MASTERS 55+ – AMRAP 3: Snatches (65/95 lb) Stretching (Checkmark) Accumulate: 1:00 foam roll upper back 1:00 foam roll quads/side – AT-HOME – (2 Rounds for reps) AMRAP 3: Alternating dumbbell squat snatches (35/50 lb) Rest 3:00 AMRAP 3: 5 left-arm dumbbell power snatches (35/50 lb) 5 right-arm dumbbell power snatches

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...