BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings 241128 (5 Rounds for time) – RX – Every 5:00 for 5 rounds: 10 thrusters (75/115 lb) 10 toes-to-bars 20-cal bike 40 double-unders – Rest the remainder of each round. – INTERMEDIATE – Every 5:00 for 5 rounds: 10 thrusters (65/95 lb) 5 toes-to-bars 20-cal bike 20 double-unders – Rest the remainder of each round. – BEGINNER – Every 5:00 for 5 rounds: 10 thrusters (35/45 lb) 10 hanging knee raises 12-cal bike 20 single-unders – Rest the remainder of each round. – MASTERS 55+ – Every 5:00 for 5 rounds: 10 thrusters (55/75 lb) 10 toes-to-bars 15-calorie bike 30 double-unders – Rest the remainder of each round. Stretching (Checkmark) 1 set: 1:00 frog stretch 1:00 seated pike stretch...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings Specific Warm-up (No Measure) Double-under | Progression 10 power singles // Jump high and spin the rope slowly. 10 speed singles // Jump low and spin the rope quickly. 3 x [3 power singles + 3 speed singles] // Alternate between different jump heights and rope speeds every 3 reps. 5 x single-single-doubles // Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice. 3 x [10-15 double-unders] // Take 1:00 to practice stringing together double-unders with a straighter body position or simply work on attempts. Toes-to-bar | Progression 3 kip swings + 3 hanging knee raises // Knees up in the hollow position. 3 kip swings + 3 knees-to-armpits // Aggressive press down...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...