BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here– INTERMEDIATE – AMRAP 20: 2 kipping pull-ups 2 ring dips 4 pike handstand push-ups from a box 8 KB swings (35/53 lb) – BEGINNER – AMRAP 8: 150-m row 2 ring rows 4 hand-elevated push-ups 8 KB swings (18/26 lb) Rest 4:00 AMRAP 8: 150-m row 2 ring rows 4 hand-elevated...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups Specific Warm-up (No Measure) Handstand push-up | Progression :10-:20 handstand hold // Belly tight with hands pushing into the floor. 2 handstand push-up negatives // Control the last 2 inches of the negative all the way to touching the floor. :10-:20 headstand hold // Create a triangle with the hands and head and work on balance while bringing the knees to the elbows and then feet back up to the wall. 1:00 handstand push-ups // 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping. Muscle-up | Progression :10 ring support...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups Specific Warm-up (No Measure) Handstand push-up | Progression :10-:20 handstand hold // Belly tight with hands pushing into the floor. 2 handstand push-up negatives // Control the last 2 inches of the negative all the way to touching the floor. :10-:20 headstand hold // Create a triangle with the hands and head and work on balance while bringing the knees to the elbows and then feet back up to the wall. 1:00 handstand push-ups // 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping. Muscle-up | Progression :10 ring support...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 5 inchworms 1 set: :20 kip swings :20 kettlebell swings 5 inchworm + push-ups Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here– INTERMEDIATE – AMRAP 20: 2 kipping pull-ups 2 ring dips 4 pike handstand push-ups from a box 8 KB swings (35/53 lb) – BEGINNER – AMRAP 8: 150-m row 2 ring rows 4 hand-elevated push-ups 8 KB swings (18/26 lb) Rest 4:00 AMRAP 8: 150-m row 2 ring rows 4 hand-elevated...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) KG DB: (22.5/15) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 20 Box Step-Overs (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) KG DB: (15/10) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)