BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter jog :30 mountain climbers 10 dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 dumbbell bent-over rows 5 dumbbell windmills/arm :30 burpees 250101 (Time) – RX – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (35/50 lb) 800-m run – INTERMEDIATE – For time: 800-m run 30 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run – BEGINNER – For time: 400-m run 30 hand-release push-ups from the knees 30 single-arm DB front rack walking lunges (10/15 lb) 400-m run – MASTERS 55+ – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run Skill Work (Checkmark) Post-workout 3 sets: :30 left-arm DB side bends :30 rest :30 right-arm DB side bends :30 rest Stretching (Checkmark) 1 set: 1:00 calf...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter jog :30 mountain climbers 10 dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 dumbbell bent-over rows 5 dumbbell windmills/arm :30 burpees 250101 (Time) – RX – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (35/50 lb) 800-m run – INTERMEDIATE – For time: 800-m run 30 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run – BEGINNER – For time: 400-m run 30 hand-release push-ups from the knees 30 single-arm DB front rack walking lunges (10/15 lb) 400-m run – MASTERS 55+ – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run Skill Work (Checkmark) Post-workout 3 sets: :30 left-arm DB side bends :30 rest :30 right-arm DB side bends :30 rest Stretching (Checkmark) 1 set: 1:00 calf...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws 241231 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – INTERMEDIATE – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – BEGINNER – AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws 241231 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – INTERMEDIATE – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – BEGINNER – AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws 241231 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – INTERMEDIATE – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – BEGINNER – AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45...