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) 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...

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...