BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws 241231 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – INTERMEDIATE – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – BEGINNER – AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws 241231 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – INTERMEDIATE – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – BEGINNER – AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) – RX – 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. – INTERMEDIATE – 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. – BEGINNER – 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. – MASTERS 55+ – 4 x AMRAP 4: 3 hang power cleans...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) – RX – 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. – INTERMEDIATE – 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. – BEGINNER – 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. – MASTERS 55+ – 4 x AMRAP 4: 3 hang power cleans...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) – RX – 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. – INTERMEDIATE – 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. – BEGINNER – 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. – MASTERS 55+ – 4 x AMRAP 4: 3 hang power cleans...