BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) ON A 20:00 RUNNING CLOCK… Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) ON A 20:00 RUNNING CLOCK… Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15,...