BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) Stretching (Checkmark) 1 set: 2:00 foam roll quads :30 foam roll calf/side :30 figure-4 glute foam roll/side 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :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) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...