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...

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....

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....

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....

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....