BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5 strict pull-ups :20 wall walk or plank hold :30 double-unders 250129 (Time) – RX – 5-10-15-20-25 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 30 double-unders after each round. – INTERMEDIATE – 5-10-15-15-15 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 15 double-unders after each round. – BEGINNER – 3-6-9-12-15 reps for time of: Ring rows Single-DB push presses (15/20 lb) – Complete 15 single-unders after each round. – MASTERS 55+ – 5-10-15-20-25 reps for time of: Kipping pull-ups Single-DB push presses (20/35 lb) –...
