BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 PVC overhead squats Skill Work (Checkmark) Pre-workout EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 241224 (Time) -RX- For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders – INTERMEDIATE – For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders – BEGINNER – For time: 21-15-9: KB swings (18/26 lb) 50-50-50: Single-unders – MASTERS 55+ – For time: 21-15-9: KB swings (35/53 lb) 70-70-70: Double-unders Stretching (Checkmark) 1 set: 1:00 double-forearm stretch (extension) 1:00 double-forearm stretch (flexion) – AT-HOME – (Time) For time: 24 alternating dumbbell hang snatches (35/ 50 lb) 100 double-unders 18 alternating dumbbell hang snatches 100 double-unders 12 alternating dumbbell hang snatches 100 double-unders

BayWay CrossFit – CrossFit View Public Whiteboard 12 Days of Christmas*** (Time) FOR TIME: 1 – SA Devil Press 2 – Air Squat 3 – SA DB Push Press (EA) 4 – Push-ups 5 – Toes to Bar 6 – Burpees 7 – Sit-ups 8 – DB Goblet Squats 9 – Single DB Thruster 10 – Hang DB Snatch 11 – Double Unders 12 – Bar Muscle-ups RX: 35/20 RX+: 50/35

BayWay CrossFit – CrossFit View Public Whiteboard 12 Days Of Christmas (Time) 1 – Snatch 135/95 2 – 200m Run 3 – DB Thruster 50/35 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Box Jumps 24/20 (Step Ups) 8 – Pistols (Air Squats) 9 – T2B (V-Ups) 10 – Burpees 11 – Deadlift 135/95 12 – Kettle Bell Swing 53/35 12 Days of Christmas*** (Time) FOR TIME: 1 – SA Devil Press 2 – Air Squat 3 – SA DB Push Press (EA) 4 – Push-ups 5 – Toes to Bar 6 – Burpees 7 – Sit-ups 8 – DB Goblet Squats 9 – Single DB Thruster 10 – Hang DB Snatch 11 – Double Unders 12 – Bar Muscle-ups RX: 35/20 RX+: 50/35

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 3-5 false-grip ring rows 3-5 low-ring muscle-up transitions CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb– INTERMEDIATE – AMRAP 14: 60-calorie row 50 hanging knee raises 40 wall-ball shots (10/14 lb) (9/10 ft) 30 cleans (65/95 lb) 20 chin-over-bar pull-ups – BEGINNER – AMRAP 14: 60 strokes on the rower 50 sit-ups 40 wall-ball shots (6/10 lb) (9/10 ft) 30 cleans (35/45 lb) 20 push-ups – MASTERS 55+ – AMRAP 14: 60-cal row 50 toes-to-bars 40 wall-ball shots (10/20 lb) (9/9 ft) 30 cleans (65/115 lb) 20 ring muscle-ups Stretching...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 PVC overhead squats Skill Work (Checkmark) Pre-workout EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 241224 (Time) -RX- For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders – INTERMEDIATE – For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders – BEGINNER – For time: 21-15-9: KB swings (18/26 lb) 50-50-50: Single-unders – MASTERS 55+ – For time: 21-15-9: KB swings (35/53 lb) 70-70-70: Double-unders Stretching (Checkmark) 2 sets: :30 couch stretch/side :30 doorway pec stretch/side Work Your Weakness – STRENGTH I – (9 Rounds for weight) For load: Snatch, clean, or jerk: 3 reps x 2 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 4 sets at 90%+ – Welcome to...