BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set :30 mountain climbers 10 single-leg toe touches/leg 20 alternating reverse lunges 50-meter double-dumbbell farmers carry 1 set :30 up-downs 10 unweighted good mornings 20 air squats 50-meter double-dumbbell farmers carry Squat Clean (Pre-workout Every 2:00 for 5 sets: 2 squat cleans) 241209 (Time) – RX – For time: 21 front squats (125/185 lb) 200-m double-DB farmers carry (35/50 lb) 15 front squats 150-m double-DB farmers carry 9 front squats 100-m double-DB farmers carry – INTERMEDIATE – For time: 21 front squats (95/135 lb) 200-m double-DB farmers carry (20/35 lb) 15 front squats 150-m double-DB farmers carry 9 front squats 100-m double-DB farmers carry – BEGINNER – For time: 15 front squats (35/45 lb) 100-m double-DB...
