BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, then 5 with the other. – MASTERS 55+ – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal row Stretching (Checkmark) 2 sets: :30 child’s pose stretch :30 saddle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, then 5 with the other. – MASTERS 55+ – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal row Stretching (Checkmark) 2 sets: :30 child’s pose stretch :30 saddle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, then 5 with the other. – MASTERS 55+ – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal row Stretching (Checkmark) 2 sets: :30 child’s pose stretch :30 saddle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, then 5 with the other. – MASTERS 55+ – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal row Stretching (Checkmark) 2 sets: :30 child’s pose stretch :30 saddle...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – STRENGTH I...