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...

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: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row, fast 10 PVC pass-throughs (narrow grip) 10 kip swings 5 inchworms 10 air squats Overhead Squat (Pre-workout 3 sets: 6 overhead squats – Build in load. ) Quality & Quantity (Time) – RX – For time: 500-m row 30 toes-to-bars 30 overhead squats (80/115 lb) 500-m row – INTERMEDIATE – For time: 500-m row 20 toes-to-bars 30 overhead squats (65/95 lb) 500-m row – BEGINNER – For time: 300-m row 20 hanging knee raises 20 overhead squats (15/35 lb) 300-m row – MASTERS 55+ – For time: 500-m row 30 toes-to-bars 30 overhead squats (55/75...