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...

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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 15 jumping jacks 10 band pull-aparts 5 ring rows (easy) 5 push-ups from the knees 2 sets: 20 mountain climbers 10 band pull-aparts 5 ring rows (harder) 5 push-ups or hand-elevated push-ups Skill Work (Checkmark) Pre-workout On a 10:00 clock: Low-ring muscle-up practice 241208 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 12 hang power cleans (95/135 lb) 3 ring muscle-ups – INTERMEDIATE – AMRAP 12: 12 hang power cleans (75/115 lb) 1 ring muscle-up – BEGINNER – AMRAP 12: 9 hang power cleans (35/45 lb) 6 ring rows 6 hand-elevated push-ups – MASTERS 55+ – AMRAP 12: 12 hang power cleans (65/95 lb) 6 chest-to-bar pull-ups – If able to perform ring muscle-ups, perform 1-3 reps each round. Stretching (Checkmark) 1 set: :30 banded shoulder stretch/arm :30 couch stretch/leg – AT-HOME – (AMRAP – Rounds...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.– INTERMEDIATE – Same as Rx’d – BEGINNER...