BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.– INTERMEDIATE – Same as Rx’d – BEGINNER...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.– INTERMEDIATE – Same as Rx’d – BEGINNER...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.– INTERMEDIATE – Same as Rx’d – BEGINNER...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg :30 unweighted good mornings 10 reverse lunges/leg 10 single-leg toe touches/leg – Rest :10-:20 between movements. 241206 (Time) – RX – 30-20-10 reps for time: Single-leg squats Pull-ups – INTERMEDIATE – 20-15-10 reps for time: Single-leg squats Pull-ups – BEGINNER – 20-15-10 reps for time: Air squats Jumping pull-ups – MASTERS 55+ – 30-20-10 reps for time: Med-ball weighted step-ups (14/20 lb) (20/24 in) Pull-ups Stretching (Checkmark) 1 set: 1:00 foam roll quadriceps/leg 1:00 foam roll lats/side – AT-HOME – (Time) 30-20-10 reps for time: Single-leg squats Alternating dumbbell renegade rows (35/50 lb) – Use two dumbbells.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg :30 unweighted good mornings 10 reverse lunges/leg 10 single-leg toe touches/leg – Rest :10-:20 between movements. 241206 (Time) – RX – 30-20-10 reps for time: Single-leg squats Pull-ups – INTERMEDIATE – 20-15-10 reps for time: Single-leg squats Pull-ups – BEGINNER – 20-15-10 reps for time: Air squats Jumping pull-ups – MASTERS 55+ – 30-20-10 reps for time: Med-ball weighted step-ups (14/20 lb) (20/24 in) Pull-ups Stretching (Checkmark) 1 set: 1:00 foam roll quadriceps/leg 1:00 foam roll lats/side – AT-HOME – (Time) 30-20-10 reps for time: Single-leg squats Alternating dumbbell renegade rows (35/50 lb) – Use two dumbbells. Bench Press (- STRENGTH...