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: 100-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster CFG 2021 Event 10 (Time) – RX – For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed. – INTERMEDIATE – For time with a partner: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. – BEGINNER – For time with a partner: 20 hanging knee raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 100-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster CFG 2021 Event 10 (Time) – RX – For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed. – INTERMEDIATE – For time with a partner: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. – BEGINNER – For time with a partner: 20 hanging knee raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 100-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster CFG 2021 Event 10 (Time) – RX – For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed. – INTERMEDIATE – For time with a partner: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. – BEGINNER – For time with a partner: 20 hanging knee raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises...