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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 1 set: 200-meter run, faster 1:00 rest 200-meter run, fastest Fire!!! (Time) – RX – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (80/115 lb) – INTERMEDIATE – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (65/95 lb) – BEGINNER – For time: 300-m run 15 lateral burpee bar step-overs 20 hang clean and jerks (35/45 lb) – MASTERS 55+ – For time: 400-m run 30 lateral burpees over bar 20 clean and jerks (55/75 lb) Skill Work (Checkmark) Post-workout...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 1 set: 200-meter run, faster 1:00 rest 200-meter run, fastest Fire!!! (Time) – RX – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (80/115 lb) – INTERMEDIATE – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (65/95 lb) – BEGINNER – For time: 300-m run 15 lateral burpee bar step-overs 20 hang clean and jerks (35/45 lb) – MASTERS 55+ – For time: 400-m run 30 lateral burpees over bar 20 clean and jerks (55/75 lb) Skill Work (Checkmark) Post-workout...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 1 set: 200-meter run, faster 1:00 rest 200-meter run, fastest Fire!!! (Time) – RX – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (80/115 lb) – INTERMEDIATE – For time: 400-m run 30 lateral burpees over the bar 20 clean and jerks (65/95 lb) – BEGINNER – For time: 300-m run 15 lateral burpee bar step-overs 20 hang clean and jerks (35/45 lb) – MASTERS 55+ – For time: 400-m run 30 lateral burpees over bar 20 clean and jerks (55/75 lb) Skill Work (Checkmark) Post-workout...