BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts 1:00 Bike (increase pace :30) 250113 (Time) – RX – 3 rounds for time: 24/30-cal bike 15 hang power cleans (105/155 lb) – INTERMEDIATE – 3 rounds for time: 24/30-cal bike 15 hang power cleans (75/115 lb) – BEGINNER – 3 rounds for time: 16/20-cal bike 12 hang power cleans (35/45 lb) – MASTERS 55+ – 3 rounds for time: 24/30-cal bike 15 hang power cleans (75/115 lb) Stretching (AMRAP – Reps) Accumulate: 1:00 elbow-to-instep/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang power cleans (35/50 lb) Work Your Weakness Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 72% x 3 77% x 2 82% x...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 tuck jumps 10 walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell farmers carry walking lunges Kettlebell farmers carry (50 ft) 1 set: 10 lateral kettlebell jump-overs 10 kettlebell front rack walking lunges Kettlebell farmers carry (50 ft) 250112 (Time) – RX – 5 rounds for time: 400-m run 30 lateral KB jump-overs 20 double-KB walking lunges (26/35 lb) 100-m double-KB farmers carry (26/35 lb) – INTERMEDIATE – 5 rounds for time: 400-m run 20 lateral KB jump-overs 10 double-KB walking lunges (26/35 lb) 100-m double-KB farmers carry (26/35 lb) – BEGINNER – 5 rounds for time: 200-m run 10 lateral DB jump-overs 10 double-DB walking lunges (10/15 lb) 50-m double-DB farmers carry (10/15 lb) – MASTERS 55+ – 5 rounds for time: 400-m run 20 lateral KB jump-overs 10...

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...