BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 100-meter run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster CFG 2021 Event 10 (Time) – RX – For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed. – INTERMEDIATE – For time with a partner: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. – BEGINNER – For time with a partner: 20 hanging knee raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...