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...
