BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 PVC overhead squats Skill Work (Checkmark) Pre-workout EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 241224 (Time) -RX- For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders – INTERMEDIATE – For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders – BEGINNER – For time: 21-15-9: KB swings (18/26 lb) 50-50-50: Single-unders – MASTERS 55+ – For time: 21-15-9: KB swings (35/53 lb) 70-70-70: Double-unders Stretching (Checkmark) 2 sets: :30 couch stretch/side :30 doorway pec stretch/side Work Your Weakness – STRENGTH I – (9 Rounds for weight) For load: Snatch, clean, or jerk: 3 reps x 2 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 4 sets at 90%+ – Welcome to...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 PVC overhead squats Skill Work (Checkmark) Pre-workout EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 241224 (Time) -RX- For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders – INTERMEDIATE – For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders – BEGINNER – For time: 21-15-9: KB swings (18/26 lb) 50-50-50: Single-unders – MASTERS 55+ – For time: 21-15-9: KB swings (35/53 lb) 70-70-70: Double-unders Stretching (Checkmark) 2 sets: :30 couch stretch/side :30 doorway pec stretch/side Work Your Weakness – STRENGTH I – (9 Rounds for weight) For load: Snatch, clean, or jerk: 3 reps x 2 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 4 sets at 90%+ – Welcome to...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Admiral Ackbar (Time) – RX – 75 reps for time of: AbMat sit-ups Straight into… 10-20-30 reps for time of: DB thrusters (20/35 lb) Burpees – INTERMEDIATE – 60 reps for time of: AbMat sit-ups Straight into… 10-20-30 reps for time of: DB thrusters (15/25 lb) Burpees – BEGINNER – 30 reps for time of: AbMat sit-ups Straight into…...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX – For time: Accumulate 6:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 100 double-unders and 30 V-ups. – INTERMEDIATE – For time: Accumulate 4:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 60 double-unders and 20 V-ups – BEGINNER – For time: Accumulate 3:00 of a foot-assisted pull-up bar hang hold – Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups – MASTERS 55+ – For time: Accumulate 4:00 of a pull-up bar dead hang...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200-meter jog 10 forward and back leg swings/leg 10 scap pull-ups 20 hollow rocks 10 alternating Samson stretches 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers No Chalk, No Grips… Leave Ya Gear Here (Time) – RX – For time: Accumulate 6:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 100 double-unders and 30 V-ups. – INTERMEDIATE – For time: Accumulate 4:00 of a pull-up bar dead hang hold – Each time you drop from the bar, complete 60 double-unders and 20 V-ups – BEGINNER – For time: Accumulate 3:00 of a foot-assisted pull-up bar hang hold – Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups – MASTERS 55+ – For time: Accumulate 4:00 of a pull-up bar dead hang...