BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 4 Strict Pull-ups + 4 K2E 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 4 Jumping Pull-ups + 4 Knee Raises 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 4 Strict Pull-ups + 4 K2E 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 4 Jumping Pull-ups + 4 Knee Raises 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 241213 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 5 hang power cleans (105/155 lb) 5 strict handstand push-ups – INTERMEDIATE – AMRAP 8: 5 hang power cleans (75/115 lb) 3 handstand push-up negatives – BEGINNER – AMRAP 8: 5 hang power cleans (35/45 lb) 5 dumbbell shoulder presses (15/20 lb) – MASTERS 55+ – AMRAP 8: 5 hang power clean (65/95 lb) 5 DB shoulder presses (20/35 lb) Skill Work (4 Rounds for weight) Post-workout 4 rounds: Dumbbell overhead walking lunges (50 ft) – Rest 1:00 between rounds. Work Your Weakness –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 241213 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 5 hang power cleans (105/155 lb) 5 strict handstand push-ups – INTERMEDIATE – AMRAP 8: 5 hang power cleans (75/115 lb) 3 handstand push-up negatives – BEGINNER – AMRAP 8: 5 hang power cleans (35/45 lb) 5 dumbbell shoulder presses (15/20 lb) – MASTERS 55+ – AMRAP 8: 5 hang power clean (65/95 lb) 5 DB shoulder presses (20/35 lb) Skill Work (4 Rounds for weight) Post-workout 4 rounds: Dumbbell overhead walking lunges (50 ft) – Rest 1:00 between rounds. Work Your Weakness –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating plank shoulder taps 5 elbow-to-instep/leg 1 set: 5 push-ups (from the knees as needed) :20 Samson stretch/leg Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 241213 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 5 hang power cleans (105/155 lb) 5 strict handstand push-ups – INTERMEDIATE – AMRAP 8: 5 hang power cleans (75/115 lb) 3 handstand push-up negatives – BEGINNER – AMRAP 8: 5 hang power cleans (35/45 lb) 5 dumbbell shoulder presses (15/20 lb) – MASTERS 55+ – AMRAP 8: 5 hang power clean (65/95 lb) 5 DB shoulder presses (20/35 lb) Skill Work (4 Rounds for weight) Post-workout 4 rounds: Dumbbell overhead walking lunges (50 ft) – Rest 1:00 between rounds. Work Your Weakness –...