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 (8 Rounds for 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+ –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings 250109 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 15 toes-to-bars 60 double-unders 15 toes-to-bars 40 double-unders 15 toes-to-bars 20 double-unders 15 toes-to-bars 10 double-unders 15 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings 250109 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 15 toes-to-bars 60 double-unders 15 toes-to-bars 40 double-unders 15 toes-to-bars 20 double-unders 15 toes-to-bars 10 double-unders 15 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings 250109 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 15 toes-to-bars 60 double-unders 15 toes-to-bars 40 double-unders 15 toes-to-bars 20 double-unders 15 toes-to-bars 10 double-unders 15 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings 250109 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 15 toes-to-bars 60 double-unders 15 toes-to-bars 40 double-unders 15 toes-to-bars 20 double-unders 15 toes-to-bars 10 double-unders 15 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS...