BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, bike, or shuttle run. – Perform straight through on one machine OR switch after 60 seconds of work. 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 inchworms 10 Kang squats 250202 (Time) – RX – For time: 60 wall-ball shots (14/20 lb) (9/10 ft) 50 toes-to-bars 40 push-ups – INTERMEDIATE – For time: 40 wall-ball shots (14/20 lb) (9/10 ft) 30 toes-to-bars 20 push-ups – BEGINNER – For time: 30 wall-ball shots (6/10 lb) (9/9 ft) 20 hanging knee raises 10 push-ups from the knees – MASTERS 55+ – For time: 60 wall-ball shots (10/20 lb) (9/9 ft) 50 toes-to-bars 40 push-ups Stretching (Checkmark) Accumulate: :30 seated straddle stretch :30 seated pike stretch – AT-HOME – (Time) For time: 60...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up ToeToBiathalon (Time) – RX – For time: 400-m run 18 Syncro TTB 400-m run 15 Syncro TTB 400-m run 12 Syncro TTB – INTERMEDIATE – 5 rounds for time: 400-m run 9 Syncro TTB – BEGINNER – 4 rounds for time: 400-m run 12 Syncro Situps – AT-HOME – (Time) For time: 400-m run 18 double-dumbbell devils presses (35/50 lb) 400-m run 15 double-dumbbell devils presses 400-m run 12 double-dumbbell devils presses – Partners run together and share devils presses as needed. Work Your...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up ToeToBiathalon (Time) – RX – For time: 400-m run 18 Syncro TTB 400-m run 15 Syncro TTB 400-m run 12 Syncro TTB 400-m run 9 Syncro TTB 400-m run 6 Syncro TTB – INTERMEDIATE – 5 rounds for time: 400-m run 9 Syncro TTB – BEGINNER – 4 rounds for time: 400-m run 12 Syncro Situps – AT-HOME – (Time) For time: 400-m run 18 double-dumbbell devils presses (35/50 lb) 400-m run 15 double-dumbbell devils presses 400-m run 12 double-dumbbell devils presses – Partners...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up Biathlon (Time) – RX – For time: 400-m run 18 muscle-ups 400-m run 15 muscle-ups 400-m run 12 muscle-ups – Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt. – INTERMEDIATE – 5 rounds for time: 400-m run 9 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – BEGINNER – 4 rounds for time: 400-m run 4 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – MASTERS...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up ToeToBiathalon (Time) – RX – For time: 400-m run 18 Syncro TTB 400-m run 15 Syncro TTB 400-m run 12 Syncro TTB 400-m run 9 Syncro TTB 400-m run 6 Syncro TTB – INTERMEDIATE – 5 rounds for time: 400-m run 9 Syncro TTB – BEGINNER – 4 rounds for time: 400-m run 12 Syncro Situps – AT-HOME – (Time) For time: 400-m run 18 double-dumbbell devils presses (35/50 lb) 400-m run 15 double-dumbbell devils presses 400-m run 12 double-dumbbell devils presses – Partners...