BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. Pullup: 10 kip swings // 5 kip swings + 3 kips // 3 paused pull-ups // 5 kipping pull-ups // P under the bar into a sound partial squat as your elbows come through fast. Push Jerk | 5 jump and lands, hands at sides // 5 jump and lands, hands at shoulders // 5 jump, punch, and lands // Jump first, then punch the arms overhead. 8 push jerks, empty bar // 8 push jerks, light load // 6 push jerks, workout weight // 250215 (AMRAP – Rounds and Reps) – RX – AMRAP 15:...

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) 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 –...