BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups 250115 (AMRAP – Reps) – RX – EMOM 10: 3 bar muscle-ups 10 hand-release push-ups – INTERMEDIATE – EMOM 10: 2-3 jumping bar muscle-ups 8 hand-release push-ups – BEGINNER – EMOM 10: 5 jumping pull-ups 5 hand-release push-ups from the knees – MASTERS 55+ – EMOM 10: 5 chest-to-bar pull-ups 10 hand-release push-ups – If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups. Skill Work (AMRAP – Reps) Post-workout Accumulate: 30 Partner Nordic Curls Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) EMOM 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | :30 bike, row, or ski (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 bike, row, or ski (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 bike, row, or ski (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 bike, row, or ski (fast) Partner 2 | :30 kettlebell deadlifts Switch 250114 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 24 KB swings (35/53 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – INTERMEDIATE – AMRAP 8: 24 KB swings (26/35 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – BEGINNER – AMRAP 8: 16...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | 25’ Shuttle Run Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 kettlebell deadlifts Switch Turkish Get Up (Post-workout Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB.) 250114 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 24 KB swings (35/53 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – INTERMEDIATE – AMRAP 8: 24 KB swings (26/35 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – BEGINNER – AMRAP 8: 16...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | 25’ Shuttle Run Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 kettlebell deadlifts Switch Turkish Get Up (Post-workout Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB.) 250114 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 24 KB swings (35/53 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – INTERMEDIATE – AMRAP 8: 24 KB swings (26/35 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – BEGINNER – AMRAP 8: 16...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | 25’ Shuttle Run Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | Shuttle Run Partner 2 | :30 kettlebell deadlifts Switch Turkish Get Up (Post-workout Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB.) 250114 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 24 KB swings (35/53 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – INTERMEDIATE – AMRAP 8: 24 KB swings (26/35 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – BEGINNER – AMRAP 8: 16...