BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) – RX – 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. – INTERMEDIATE – 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. – BEGINNER – 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. – MASTERS 55+ – 4 x AMRAP 4: 3 hang power cleans...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) – RX – 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. – INTERMEDIATE – 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. – BEGINNER – 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. – MASTERS 55+ – 4 x AMRAP 4: 3 hang power cleans...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders 5 forward step lunges/leg :15 single-leg single-under/side 5 Samson stretch lunges/leg :30 backward single-unders 5 lateral lunges/leg :30 single-single-double 5 consecutive jumping lunges/leg Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersPre-workout 1 set for max reps: Max unbroken double-unders or 2:00 max double-unders Front Rack Lunge (- RX – 7 sets for load: 6 alternating front-rack reverse lunges – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 frog stretch :30 couch stretch/leg – AT-HOME – (AMRAP – Reps) 5 sets for reps: :30 left-leg DB reverse lunges – Rest :15 :30 right-leg DB reverse lunges – Rest 2:15 between sets. – Use two dumbbells.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...