BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 100-meter jog :20 Samson stretch/leg 10 ring rows (easy) 10 air squats :10 hollow hold 1 set: 100-meter run 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 1 set: 200-meter run 10 walking lunge steps 10 ring rows (hardest) or 1-5 strict pull-ups 10 wall-ball shots 10 V-ups 241123 (2 Rounds for time) – RX – 3 rounds for time with a partner: 400-m run 30 walking lunges 30 pull-ups Start at 15:00 and go to completion: 3 rounds for time with a partner: 400-m run 20 wall-ball shots (14/20 lb) (9/10 ft) 20 toes-to-bars – Run together; split the remaining work evenly. – INTERMEDIATE – 3 rounds for time with a partner: 400-m run 30 walking lunges 20 pull-ups Start at 15:00 and go to completion: 3 rounds for time with...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses 10 Cossack squats 10 slow calf raises/leg 10 PVC overhead squats CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here– INTERMEDIATE – AMRAP 15: 3 scaled wall walks 12 DB snatches (20/35 lb) 15 box jump-overs (20/24 in) – Step down from the box....Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 241121 (Time) – RX – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats – INTERMEDIATE – 3 rounds for time: 40 double-unders 30 sit-ups 20 push-ups 10 single-leg squats – BEGINNER – 3 rounds for time: 30 single-unders 20 foot-anchored sit-ups 15 hand-elevated push-ups 10 reverse lunges – MASTERS 55+ – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Hang Power Snatch (- RX – 10 rounds: 3 hang power snatches – Lift every 2:00. – Build in load if technique allows. – INTERMEDIATE – Same as Rx’d” – BEGINNER – Same as Rx’d ) Skill Work (Checkmark) Post-workout 8 sets: :20 plank hold :10 rest Stretching (Checkmark) Accumulate: 1:00 cobra stretch :30 foam roll lats/side – AT-HOME – (Checkmark) Every 2:00 for 10 rounds: 5-10 left-arm DB hang power snatches 5-10 right-arm DB hang power snatchesRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees 241119 (6 Rounds for calories) – RX – Every 2:00 for 6 rounds: 15 burpees over the rower Max-cal row – Rest 2:00 between rounds. – INTERMEDIATE – Every 2:00 for 6 rounds: 10 burpees over the rower Max-cal row – Rest 2:00 between rounds. – BEGINNER – Every 2:00 for 6 rounds: 8 burpees Max-cal row – Rest 2:00 between rounds. – MASTERS 55+ – Every 2:00 for 6 rounds: 15 burpees Max-cal row – Rest 2:00 between rounds. Stretching (Checkmark) Accumulate: :30 figure-4 stretch/side :30 standing calf stretch/side – AT-HOME – (6 Rounds for reps) Every 2:00 for 6 rounds: 15 burpees over an object (6 in) Max shuttle...Read more