BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 241121 (Time) – RX – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats – INTERMEDIATE – 3 rounds for time: 40 double-unders 30 sit-ups 20 push-ups 10 single-leg squats – BEGINNER – 3 rounds for time: 30 single-unders 20 foot-anchored sit-ups 15 hand-elevated push-ups 10 reverse lunges – MASTERS 55+ – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Hang Power Snatch (- RX – 10 rounds: 3 hang power snatches – Lift every 2:00. – Build in load if technique allows. – INTERMEDIATE – Same as Rx’d” – BEGINNER – Same as Rx’d ) Skill Work (Checkmark) Post-workout 8 sets: :20 plank hold :10 rest Stretching (Checkmark) Accumulate: 1:00 cobra stretch :30 foam roll lats/side – AT-HOME – (Checkmark) Every 2:00 for 10 rounds: 5-10 left-arm DB hang power snatches 5-10 right-arm DB hang power snatches

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses Specific Warm-up (No Measure) Hang power snatch | Progression 7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders. 7 hang muscle snatches // Open the hips with power and press the bar overhead. 7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat. 7 hang power snatches // Jump with a straight arm and punch overhead. Loading up | 3 sets: 3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light. Heavy Day Hang Power...