BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner rowling warm-up On a 6:00 clock: Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row. Penalty movements: • False grip ring rows • Scap pull-ups • Kip swings • Jumping ring dips • Inchworm + push-ups Skill Work (Checkmark) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – Perform AMRAP until failure on the final set. 241228 (Calories) – RX – EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same...

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...