BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1 ROUND 10 Burpees 5 Hang Power Cleans 10 Alt. Front Rack Lunges 10 Alt. V-Ups Extended Warm-Up – All EVERY 3:00 x 3 SETS (No Measure) 10-12 Alt. Toes to Bar or Toes to Something 8 Front Rack Lunges* *Start Light and build up to or slightly past workout weight. (No Measure) Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes...