BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial range of motion wall walks 3 single leg deadlift/leg 1 set: :30 wall-facing handstand hold 3 single leg deadlift/leg 1 set: 3 wall walks Deadlift (Pre-workout EMOM 8: 1 deadlift – Build to a heavy single.) 241227 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) – INTERMEDIATE – AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) – BEGINNER – AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) – MASTERS 55+ – AMRAP 8: 2 wall walks 2 deadlifts (165/255 lb) Stretching (Checkmark) 3...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 back scales/leg 1 set: 3 partial range of motion wall walks 3 back scales/leg 1 set: :30 wall-facing handstand hold 3 back scales/leg 1 set: 3 wall walks Deadlift (Pre-workout EMOM 8: 1 deadlift – Build to a heavy single.) 241227 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) – INTERMEDIATE – AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) – BEGINNER – AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) – MASTERS 55+ – AMRAP 8: 2 wall walks 2 deadlifts (165/255 lb) Stretching (Checkmark) 3 sets: :30 couch...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate – Rest :15 between movements. 1 set: 5 inchworm + push-ups 3 single leg deadlift/leg 1 set: 3 partial range of motion wall walks 3 single leg deadlift/leg 1 set: :30 wall-facing handstand hold 3 single leg deadlift/leg 1 set: 3 wall walks Deadlift (Pre-workout EMOM 8: 1 deadlift – Build to a heavy single.) 241227 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) – INTERMEDIATE – AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) – BEGINNER – AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) – MASTERS 55+ – AMRAP 8: 2 wall walks 2 deadlifts (165/255 lb) Stretching (Checkmark) 3...

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 single-leg dumbbell deadlifts/leg 10 Kang squats 1 set: 10 med-ball front squats 10 alternating dumbbell deadlifts 10 med-ball push presses to target 10 alternating dumbbell deadlift + shrugs 10 wall-ball shots 241226 (Time) – RX – 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) – BEGINNER – 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/9 ft) – MASTERS 55+ – 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/20 lb) (9/9 ft) Skill Work (Checkmark) Post-workout Accumulate with a partner: 40 DB Turkish get-ups – Trade...

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 single-leg dumbbell deadlifts/leg 10 Kang squats 1 set: 10 med-ball front squats 10 alternating dumbbell deadlifts 10 med-ball push presses to target 10 alternating dumbbell deadlift + shrugs 10 wall-ball shots 241226 (Time) – RX – 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) – BEGINNER – 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/9 ft) – MASTERS 55+ – 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/20 lb) (9/9 ft) Skill Work (Checkmark) Post-workout Accumulate with a partner: 40 DB Turkish get-ups – Trade...