BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 400m Run Into.. 1 ROUND 10 Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10 Barbell Good Mornings + 10 Elbow Punches 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Hang Muscle Cleans + 8 Front Squats 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Strength – All EVERY 1:30 x 6 SETS* (Weight) 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean *Start Light-Moderate and build past workout weight. (Score is Weight) Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 20 Power Clean (155/105) 100 Double Unders 30 Toes to Bar 15 Hang Power Clean 50 Double Unders 20 Toes to Bar 10 Hang Squat Clean (Score is...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 60 DB Snatches (50/35) 100 Double Unders 30 Toes to Bar 40 DB Snatches 50 Double Unders 20 Toes to Bar 20 DB Snatches (Score is Time) Workout of the Week – Fitness “TRICK OR TREAT(FITNESS)” (Time) FOR TIME 250 Single Unders 40 Toes to Something 50 DB Snatches (35/20) 200 Single Unders 30 Toes to Something 30 DB Snatches 100 Single Unders 20 Toes to Something 15 DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 60 DB Snatches (50/35) 100 Double Unders 30 Toes to Bar 40 DB Snatches 50 Double Unders 20 Toes to Bar 20 DB Snatches (Score is Time) Workout of the Week – Fitness “TRICK OR TREAT(FITNESS)” (Time) FOR TIME 250 Single Unders 40 Toes to Something 50 DB Snatches (35/20) 200 Single Unders 30 Toes to Something 30 DB Snatches 100 Single Unders 20 Toes to Something 15 DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 60 DB Snatches (50/35) 100 Double Unders 30 Toes to Bar 40 DB Snatches 50 Double Unders 20 Toes to Bar 20 DB Snatches (Score is Time) Workout of the Week – Fitness “TRICK OR TREAT(FITNESS)” (Time) FOR TIME 250 Single Unders 40 Toes to Something 50 DB Snatches (35/20) 200 Single Unders 30 Toes to Something 30 DB Snatches 100 Single Unders 20 Toes to Something 15 DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 60 DB Snatches (50/35) 100 Double Unders 30 Toes to Bar 40 DB Snatches 50 Double Unders 20 Toes to Bar 20 DB Snatches (Score is Time) Workout of the Week – Fitness “TRICK OR TREAT(FITNESS)” (Time) FOR TIME 250 Single Unders 40 Toes to Something 50 DB Snatches (35/20) 200 Single Unders 30 Toes to Something 30 DB Snatches 100 Single Unders 20 Toes to Something 15 DB...