BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 bar muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 jumping bar muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 burpee jumping pullup 30 push-ups from the knees 40...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 bar muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 jumping bar muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 burpee jumping pullup 30 push-ups from the knees 40...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman + twists 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing. 1 set: 5 elbow-to-insteps/leg 5 inchworm + push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 1 set: :20 scap pull-ups 5 wall-ball shots, slow :20 kip swings 10 wall-ball shots, fast 250111 (Time) – RX – For time with a partner: 180 wall-ball shots (14/20 lb) (9/10 ft) 30 bar muscle-ups 60 clean and jerks (95/135 lbs) – INTERMEDIATE – For time with a partner: 180 wall-ball shots (10/14 lb) (9/10 ft) 30 jumping bar muscle-ups 60 clean and jerks (65/95 lbs) – BEGINNER – For time with a partner: 100 wall-ball shots (6/10 lb) (8/9 ft) 30 burpee jumping pullup 30 push-ups from the knees 40...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (Weight) Pre-workout EMOM 8: 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch 250110 (Time) – RX – For time: 2 rounds of: 10 snatches (125/175 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (75/115 lb) 12 bar-facing burpees – INTERMEDIATE – For time: 2 rounds of: 10 snatches (95/135 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (65/95 lb) 12 bar-facing burpees – BEGINNER – For time: 2 rounds of: 10 snatches (55/75 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (35/45 lb) 12 bar-facing burpees – MASTERS 55+ – For time: 2...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (Weight) Pre-workout EMOM 8: 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch 250110 (Time) – RX – For time: 2 rounds of: 10 snatches (125/175 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (75/115 lb) 12 bar-facing burpees – INTERMEDIATE – For time: 2 rounds of: 10 snatches (95/135 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (65/95 lb) 12 bar-facing burpees – BEGINNER – For time: 2 rounds of: 10 snatches (55/75 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (35/45 lb) 12 bar-facing burpees – MASTERS 55+ – For time: 2...