BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here– INTERMEDIATE – For time: 21 DB snatches, arm 1 (20/35 lb) 21 lateral burpees over the dumbbell...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here– INTERMEDIATE – For time: 21 DB snatches, arm 1 (20/35 lb) 21 lateral burpees over the dumbbell...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here– INTERMEDIATE – For time: 21 DB snatches, arm 1 (20/35 lb) 21 lateral burpees over the dumbbell...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here– INTERMEDIATE – For time: 21 DB snatches, arm 1 (20/35 lb) 21 lateral burpees over the dumbbell...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each movement. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Shoulder Press Push Press Push Jerk Stretching (Checkmark) 2 sets: :30 reach, roll, and lift 20 banded pull-aparts – AT-HOME – (9 Rounds for reps) 3 sets: Max-reps unbroken DB shoulder presses – Rest 3:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 2:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 1:00 between sets. – Athlete chooses the load. – STAMINA I –  (Time) 10...