BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Peek-a-Boo (AMRAP – Rounds and Reps) – RX – AMRAP 10: 4 squat cleans (125/185 lb) 12 pull-ups – INTERMEDIATE – AMRAP 10: 4 squat cleans (105/155 lb) 9 pull-ups – BEGINNER – AMRAP 10: 3 DB hang power clean + front squats (15/25 lb) 7 jumping pull-ups – MASTERS 55+ – AMRAP 10: 4 squat cleans (95/135 lb) 12 pull-upsPerform the AMRAP, then go straight into 10:00 to establish a heavy 1-rep squat clean for Rx and Intermediate. Beginners can spend 10:00 practicing technique in sets of 3 reps. Squat Clean (10:00 to establish: 1 heavy squat clean) Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowing warm-up On a 6:00 clock: • The team that completes the most 100-meter intervals wins. Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement. Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row. Suggested penalty movements: • Push-ups to downward dog • Inchworms • Kip swings • Plank shoulder taps • Air squats • Reverse lunges Holy Hot Cheeks, Batman! (AMRAP – Reps) – RX – For reps: 3:00 max-cal row 3:00 max-distance handstand walk 3:00 max-cal bike 3:00 rest 3:00 max-cal bike 3:00 max-distance handstand walk 3:00 max-cal row – 5 feet of handstand walking is 1 rep. – INTERMEDIATE – For reps: 3:00 max-cal row...