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 Specific Warm-up (No Measure) Rowing | 2 sets x :20 fast pull, slow return • Demonstrate a fast pull and then a controlled return to the catch position that takes twice as long as the pull. 2 sets x :20 upright torso • Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull. 2 sets x :20 level hands • Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle...

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 Specific Warm-up (No Measure) Rowing | 2 sets x :20 fast pull, slow return • Demonstrate a fast pull and then a controlled return to the catch position that takes twice as long as the pull. 2 sets x :20 upright torso • Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull. 2 sets x :20 level hands • Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 rounds: :3 0 row :30 mountain climbers 10/10 single-leg dumbbell deadlifts 5/5 single-arm dumbbell shoulder presses/arm :15 up-downs 10/10 single-arm dumbbell bent over rows 5/5 dumbbell windmills/arm :15 burpees Specific Warm-up (No Measure) Rowing | :20 fast pull, slow return •Fast pull and then a controlled return to the catch position that takes twice as long as the pull. :20 upright torso • Rrowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull. :20 level hands • Keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with the arms straight and just past the toes. 241119 (6 Rounds...