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 1:00 Bike (increase pace :30) 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 (AMRAP – Reps) Accumulate: 1:00 elbow-to-instep/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang power cleans (35/50 lb) Work Your Weakness Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 72% x 3 77% x 2 82% x...

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 1:00 Bike (increase pace :30) 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 (AMRAP – Reps) Accumulate: 1:00 elbow-to-instep/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang power cleans (35/50 lb) Work Your Weakness Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 72% x 3 77% x 2 82% x...

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 1:00 Bike (increase pace :30) 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 (AMRAP – Reps) Accumulate: 1:00 elbow-to-instep/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang power cleans (35/50 lb) Work Your Weakness Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 72% x 3 77% x 2 82% x...

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 1:00 Bike (increase pace :30) 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 (AMRAP – Reps) Accumulate: 1:00 elbow-to-instep/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang power cleans (35/50 lb) Work Your Weakness Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 72% x 3 77% x 2 82% x...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 tuck jumps 10 walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell farmers carry walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell front rack walking lunges Kettlebell farmers carry (50 ft) 250112 (Time) – RX – 5 rounds for time: 400-m run 30 lateral KB jump-overs 20 double-KB walking lunges (26/35 lb) 100-m double-KB farmers carry (26/35 lb) – INTERMEDIATE – 5 rounds for time: 400-m run 20 lateral KB jump-overs 10 double-KB walking lunges (26/35 lb) 100-m double-KB farmers carry (26/35 lb) – BEGINNER – 5 rounds for time: 200-m run 10 lateral DB jump-overs 10 double-DB walking lunges (10/15 lb) 50-m double-DB farmers carry (10/15 lb) – MASTERS 55+ – 5 rounds for time: 400-m run 20 lateral KB jump-overs 10...