BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Hang Power Snatch (-...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...