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 | :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) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set. – Begin at a warm-up pace and progress to a 90% effort by the final set. 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb) – INTERMEDIATE – 3 rounds for time: 24/30-cal bike 15 hang power cleans (75/115 lb) – BEGINNER – 3 rounds for time: 16/20-cal bike 12 hang power cleans (35/45 lb) – MASTERS 55+ – 3 rounds for time: 24/30-cal bike 15 hang power cleans (75/115 lb) Stretching (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang...