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. Specific Warm-up (No Measure) Snatch | Progression :20 setup hold // Heels down, shoulders in front of the bar, visible lumbar arch. 5 snatch-grip deadlift-shrugs // Shrug the shoulders only after the hips and knees are fully extended. 5 muscle snatches // Deadlift smoothly from the setup to the mid-thigh, then extend the hips and knees rapidly before shrugging and pulling the bar overhead. 3 overhead squats // Maintain locked-out arms at the bottom of the squat. 5 squat snatches // Jump hard to extend...

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...

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...

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...

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...