BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) General warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings Dynamic Warm-up 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses 10 Cossack squats 10 slow calf raises/leg 10 PVC overhead squats CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here– INTERMEDIATE – AMRAP 15: 3 scaled wall walks 12 DB snatches (20/35 lb) 15 box jump-overs (20/24 in) – Step down from the box....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :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) 241121 (Time) – RX – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats – INTERMEDIATE – 3 rounds for time: 40 double-unders 30 sit-ups 20 push-ups 10 single-leg squats – BEGINNER – 3 rounds for time: 30 single-unders 20 foot-anchored sit-ups 15 hand-elevated push-ups 10 reverse lunges – MASTERS 55+ – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :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) 241121 (Time) – RX – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats – INTERMEDIATE – 3 rounds for time: 40 double-unders 30 sit-ups 20 push-ups 10 single-leg squats – BEGINNER – 3 rounds for time: 30 single-unders 20 foot-anchored sit-ups 15 hand-elevated push-ups 10 reverse lunges – MASTERS 55+ – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :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) 241121 (Time) – RX – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats – INTERMEDIATE – 3 rounds for time: 40 double-unders 30 sit-ups 20 push-ups 10 single-leg squats – BEGINNER – 3 rounds for time: 30 single-unders 20 foot-anchored sit-ups 15 hand-elevated push-ups 10 reverse lunges – MASTERS 55+ – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 1 round: 400-meter run :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) 241121 (Time) – RX – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats – INTERMEDIATE – 3 rounds for time: 40 double-unders 30 sit-ups 20 push-ups 10 single-leg squats – BEGINNER – 3 rounds for time: 30 single-unders 20 foot-anchored sit-ups 15 hand-elevated push-ups 10 reverse lunges – MASTERS 55+ – 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over...