BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set: 1:00 row, moderate 10 PVC pass-throughs (moderate grip) 5 kip swings 6 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 1:00 row, fast 10 PVC pass-throughs (narrow grip) 10 kip swings 5 inchworms 10 air squats Overhead Squat (Pre-workout 3 sets: 6 overhead squats – Build in load. ) Quality & Quantity (Time) – RX – For time: 500-m row 30 toes-to-bars 30 overhead squats (80/115 lb) 500-m row – INTERMEDIATE – For time: 500-m row 20 toes-to-bars 30 overhead squats (65/95 lb) 500-m row – BEGINNER – For time: 300-m row 20 hanging knee raises 20 overhead squats (15/35 lb) 300-m row – MASTERS 55+ – For time: 500-m row 30 toes-to-bars 30 overhead squats (55/75...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs Power Snatch (- RX – 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. ) – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 reach, roll, and...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs Power Snatch (- RX – 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. ) – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 reach, roll, and...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs Power Snatch (- RX – 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. ) – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 reach, roll, and...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs Power Snatch (- RX – 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. ) – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 reach, roll, and...