BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 12 Scap Push Ups 12 Bird Dogs 12 Glute Bridge Ups :10 Pike Hold Into… 2 ROUNDS 40 Single Unders OR 30 Crossover Singles 8 Russian KB Swings 8 Sit Ups 8 Ring Rows :10 Dead Rig Hang Skill – All 3 SETS* (No Measure) :30 HS Hold** :30 Active Hang Hold :30 Top of Ring Hold :30 Bottom of Ring Hold -Rest As Needed b/t Sets- *Minimal rest b/t movements. **Wall or Free Standing. (No Measure) Workout – All 5 ROUNDS FOR TIME (Time) 40 Crossover Single Unders or 60 Single Unders 30 Sit-Ups 20 Russian KB Swings (Athlete Choice) Reps of Gymnastics Pull *Option for Gymnastics… 3 Rope Climbs 10 Strict Pull-Ups 15 Strict Ring Rows (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No...