BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 200-meter run, faster Skill Work (Checkmark) Pre-workout Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) 241210 (Time) – RX – For time: 120 double-unders 30 sit-ups 6 wall walks 100 double-unders 25 sit-ups 5 wall walks 80 double-unders 20 sit-ups 4 wall walks 60 double-unders 15 sit-ups 3 wall walks 40 double-unders 10 sit-ups 2 wall walks – INTERMEDIATE – For time: 50 double-unders 30 sit-ups 3 wall walks 40 double-unders 25 sit-ups 3 wall walks 30 double-unders 20 sit-ups 2 wall...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set :30 mountain climbers 10 single-leg toe touches/leg 20 alternating reverse lunges 50-meter double-dumbbell farmers carry 1 set :30 up-downs 10 unweighted good mornings 20 air squats 50-meter double-dumbbell farmers carry Squat Clean (Pre-workout Every 2:00 for 5 sets: 2 squat cleans) 241209 (Time) – RX – For time: 21 front squats (125/185 lb) 200-m double-DB farmers carry (35/50 lb) 15 front squats 150-m double-DB farmers carry 9 front squats 100-m double-DB farmers carry – INTERMEDIATE – For time: 21 front squats (95/135 lb) 200-m double-DB farmers carry (20/35 lb) 15 front squats 150-m double-DB farmers carry 9 front squats 100-m double-DB farmers carry – BEGINNER – For time: 15 front squats (35/45 lb) 100-m double-DB...