BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 10 alternating reverse lunges 10 step-ups :30 mountain climbers 1 set 10 unweighted good mornings 10 walking lunges 10 box jumps :30 up-downs 250214 (Weight) – RX – Every 2:00 for 10 rounds for load: 10 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. – INTERMEDIATE – Every 2:00 for 10 rounds for load: 7 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. – BEGINNER – Every 2:00 for 10 rounds with a light load: 7 box step-ups (12/12 in) 3 hang squat cleans – Step down from the box. – MASTERS 55+ – Every 2:00...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round. – INTERMEDIATE – 7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups – Row 150 m after each round. – BEGINNER – 7-6-5-4-3-2-1 reps for time of: Foot-assisted pull-ups Foot-assisted dips – Row 150 m after each round. – MASTERS 55+ – 10-9-8-7-6-5-4 reps for time of: Chest-to-bar pull-ups – Row 150 m after each round. Skill Work (Checkmark) Post-workout 3 sets: 10-20 GHD sit-ups Stretching (Checkmark) 2 sets: :30 double-forearm stretch :30 table-top stretch – AT-HOME – (Time) 7-6-5-4-3-2-1 reps for time of: Burpee + wall walk – Run 150 m after each round.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups Specific Warm-up: 6 kip swings // Palms high on the bar, push and pull with the shoulders. 3 kip swings + 3 kips // Small push and pull, then a bigger push and pull. 3 kipping pull-ups // Press down hard on the bar, then pull. 3 chest-to-bar pull-ups // Big push-away at the top of the rep to reset the swing. 3 climbing pull-up drill // Chest-to-bar, then sternum-to-bar, then belly-to-bar; climb as high as possible by the third rep. 1:00 bar muscle-up practice // Lift the legs quickly, then pull back against the bar and thrust the hips towards the bar. 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 250/300 m after each round. – INTERMEDIATE –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round. – INTERMEDIATE – 7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups – Row 150 m after each round. – BEGINNER – 7-6-5-4-3-2-1 reps for time of: Foot-assisted pull-ups Foot-assisted dips – Row 150 m after each round. – MASTERS 55+ – 10-9-8-7-6-5-4 reps for time of: Chest-to-bar pull-ups – Row 150 m after each round. Skill Work (Checkmark) Post-workout 3 sets: 10-20 GHD sit-ups Stretching (Checkmark) 2 sets: :30 double-forearm stretch :30 table-top stretch – AT-HOME – (Time) 7-6-5-4-3-2-1 reps for time of: Burpee + wall walk – Run 150 m after each round. – SKILL I – (Time) For time: 1:00 plank hold (high plank)...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 200-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 100 banded pull-aparts Stretching (Checkmark) 1 set: 1:30 couch stretch/leg – AT-HOME – (Time) For time with...