BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 db thrusters (35/50 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 towel pull-ups 20 db thrusters (20/35 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4/4 towel ring row 20 single db thrusters (20/35 lb) 16 burpee box step-overs (12/20 in) – Share work as...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 db thrusters (35/50 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 towel pull-ups 20 db thrusters (20/35 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4/4 towel ring row 20 single db thrusters (20/35 lb) 16 burpee box step-overs (12/20 in) – Share work as...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 thrusters (65/95 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 rope climbs (12/12 ft) 20 thrusters (45/65 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4 pull-to-stands 20 thrusters (35/45 lb) 16 burpee box step-overs (12/20 in) – Share work as desired. – MASTERS 55+...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 db thrusters (35/50 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 towel pull-ups 20 db thrusters (20/35 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4/4 towel ring row 20 single db thrusters (20/35 lb) 16 burpee box step-overs (12/20 in) – Share work as...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 db thrusters (35/50 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 towel pull-ups 20 db thrusters (20/35 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4/4 towel ring row 20 single db thrusters (20/35 lb) 16 burpee box step-overs (12/20 in) – Share work as...