BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...