BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up Biathlon (Time) – RX – For time: 400-m run 18 muscle-ups 400-m run 15 muscle-ups 400-m run 12 muscle-ups – Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt. – INTERMEDIATE – 5 rounds for time: 400-m run 9 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – BEGINNER – 4 rounds for time: 400-m run 4 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – MASTERS...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout 15:00 of rope climb practice 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges (35/50 lb)Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Back Squat (- RX – For load: Back squat 5-5-5-5-5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: :30 pigeon stretch/side 1:00 couch stretch/side – AT-HOME – (5 Rounds for reps) 5 x 1:00 rounds for reps of: 12 alternating dumbbell lunges (35/50 lb) Max-reps dumbbell front squats – Use two DBs.Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5 strict pull-ups :20 wall walk or plank hold :30 double-unders 250129 (Time) – RX – 5-10-15-20-25 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 30 double-unders after each round. – INTERMEDIATE – 5-10-15-15-15 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 15 double-unders after each round. – BEGINNER – 3-6-9-12-15 reps for time of: Ring rows Single-DB push presses (15/20 lb) – Complete 15 single-unders after each round. – MASTERS 55+ – 5-10-15-20-25 reps for time of: Kipping pull-ups Single-DB push presses (20/35 lb) –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 3:00 slow run, bike, row, or ski 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats 10 PVC behind-the-neck shoulder presses 250128 (AMRAP – Reps) – RX – AMRAP 3: Snatches (95/135 lb) – INTERMEDIATE – AMRAP 3: Snatches (75/115 lb) – BEGINNER – AMRAP 3: Snatches (35/45 lb or lighter) – MASTERS 55+ – AMRAP 3: Snatches (65/95 lb) Stretching (Checkmark) Accumulate: 1:00 foam roll upper back 1:00 foam roll quads/side – AT-HOME – (2 Rounds for reps) AMRAP 3: Alternating dumbbell squat snatches (35/50 lb) Rest 3:00 AMRAP 3: 5 left-arm dumbbell power snatches (35/50 lb) 5 right-arm dumbbell power snatchesRead more