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...
