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. Hang Power Snatch (-...

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 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees 241119 (6 Rounds for calories) – RX – Every 2:00 for 6 rounds: 15 burpees over the rower Max-cal row – Rest 2:00 between rounds. – INTERMEDIATE – Every 2:00 for 6 rounds: 10 burpees over the rower Max-cal row – Rest 2:00 between rounds. – BEGINNER – Every 2:00 for 6 rounds: 8 burpees Max-cal row – Rest 2:00 between rounds. – MASTERS 55+ – Every 2:00 for 6 rounds: 15 burpees Max-cal row – Rest 2:00 between rounds. Stretching (Checkmark) Accumulate: :30 figure-4 stretch/side :30 standing calf stretch/side – AT-HOME – (6 Rounds for reps) Every 2:00 for 6 rounds: 15 burpees over an object (6 in) Max shuttle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm dumbbell bent over rows 5 dumbbell windmills/arm :30 burpees 241119 (6 Rounds for calories) – RX – Every 2:00 for 6 rounds: 15 burpees over the rower Max-cal row – Rest 2:00 between rounds. – INTERMEDIATE – Every 2:00 for 6 rounds: 10 burpees over the rower Max-cal row – Rest 2:00 between rounds. – BEGINNER – Every 2:00 for 6 rounds: 8 burpees Max-cal row – Rest 2:00 between rounds. – MASTERS 55+ – Every 2:00 for 6 rounds: 15 burpees Max-cal row – Rest 2:00 between rounds. Stretching (Checkmark) Accumulate: :30 figure-4 stretch/side :30 standing calf stretch/side – AT-HOME – (6 Rounds for reps) Every 2:00 for 6 rounds: 15 burpees over an object (6 in) Max shuttle...