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...
