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 200-meter jog/run 10 single-leg toe touches/leg 10 box step-overs :30 mountain climbers 1 set 200-meter jog/run 10 unweighted good mornings 5 box step-overs :30 up-downs 5 box step-overs 250209 (Time) – RX – For time: 400-m run 15 box jump-overs (24/30 in) 30 pull-ups 800-m run 30 pull-ups 15 box jump-overs (24/30 in) 400-m run – INTERMEDIATE – For time: 400-m run 15 box jump-overs (20/24 in) 20 pull-ups 800-m run 20 pull-ups 15 box jump-overs (20/24 in) 400-m run – BEGINNER – For time: 200-m run 10 box step-overs (12/20 in) 15 banded pull-ups 400-m run 15 banded pull-ups 10 box step-overs (12/20 in) 200-m run – MASTERS 55+ – Same...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog :30 sit-ups 250208 (Time) – RX – 5 rounds for time: 750-m row 30 sit-ups 15 handstand push-ups – INTERMEDIATE – 4 rounds for time: 750-m row 30 sit-ups 10 handstand push-ups – BEGINNER – 4 rounds for time: 500-m row 15 sit-ups 10 pike push-ups or seated dumbbell shoulder presses (10/15 lb) – MASTERS 55+ – 5 rounds for time: 750-m row 30 sit-ups 10 pike push-ups from a 2-in riser – Scale up to a 20-in box if able. Stretching (Checkmark) Accumulate:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog :30 sit-ups 250208 (Time) – RX – 5 rounds for time: 750-m row 30 sit-ups 15 handstand push-ups – INTERMEDIATE – 4 rounds for time: 750-m row 30 sit-ups 10 handstand push-ups – BEGINNER – 4 rounds for time: 500-m row 15 sit-ups 10 pike push-ups or seated dumbbell shoulder presses (10/15 lb) – MASTERS 55+ – 5 rounds for time: 750-m row 30 sit-ups 10 pike push-ups from a 2-in riser – Scale up to a 20-in box if able. Stretching (Checkmark) Accumulate:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200m run 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 200m run 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track toes) 1 set: 200m run 10 unweighted good mornings 10 push-ups 10 air squats (weight in the heels) Specific Warm-up (No Measure) Wall-ball shot | Progression // Focus – 5 med-ball squats // Reach your hips back and push your knees out to initiate each squat. – 5 med-ball push presses // Use the hips and keep the ball in a straight line as it moves overhead. – 5 paused wall-ball shots // Squat down until the crease of your hip is below your knees and hold at the bottom for :01 between reps....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 2:00 row 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track toes) 1 set: 2:00 row 10 unweighted good mornings 10 push-ups 10 air squats (weight in the heels) 250207 (Time) – RX – 10 rounds for time: 3 power cleans (115/165 lb) 15 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – 10 rounds for time: 3 power cleans (75/115 lb) 12 wall-ball shots (10/14 lb) (9/10 ft) – BEGINNER – 7 rounds for time: 3 power cleans (45/65 lb) 8 wall-ball shots (6/10 lb) (9/10 ft) – MASTERS 55+ – 10 rounds for time: 3 power cleans (75/115 lb) 15 wall-ball shots (10/20...