BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up (No Measure) Burpee pull-up | progression 10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps. 5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent. 3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead for at least :01 at the top of each rep. 241126 (2 Rounds for weight) – RX – For load: Snatch – Build to a 1-rep-max Clean and jerk – Build to a 1-rep-max – INTERMEDIATE – Same as Rx’d – BEGINNER – 5 sets: 3 snatches 5 sets: 3 clean and jerks – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 child’s pose 1:00 couch stretch/leg Snatch Clean and Jerk – AT-HOME – (AMRAP – Reps) EMOM 20: Min. 1 | :45 alternating DB squat snatches (35/50 lb) Min. 2 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead for at least :01 at the top of each rep. Specific Warm-up (No Measure) Snatch | Progression :20 setup hold // Heels down, shoulders in front of the bar, visible lumbar arch. 5 snatch-grip deadlift-shrugs // Shrug the shoulders only after the hips and knees are fully extended. 5 muscle snatches // Deadlift smoothly from the setup to the mid-thigh, then extend the hips and knees rapidly before shrugging and pulling the bar overhead. 3 overhead squats // Maintain locked-out arms at the bottom of the squat. 5 squat snatches // Jump hard to extend...