BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time. Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’dRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms 250116 (AMRAP – Reps) – RX – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (125/185 lb) – Rest 1:00 between rounds. – INTERMEDIATE – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (105/155 lb) – Rest 1:00 between rounds. – BEGINNER – 5 x 2:30 rounds for reps: 250-m row Max-reps deadlifts (55/75 lb) – Rest 1:00 between rounds. – MASTERS 55+ – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (95/135 lb) – Rest 1:00 between rounds. Stretching (Checkmark) 1 set: 1:00 couch stretch/side 1:00 hamstring stretch/side – AT-HOME – (AMRAP – Reps) 5 x 2:30 rounds for reps: 400-m run Max-reps double-DB deadlifts (35/50 lb) – Rest 1:00 between rounds.Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups 250115 (AMRAP – Reps) – RX – EMOM 10: 3 bar muscle-ups 10 hand-release push-ups – INTERMEDIATE – EMOM 10: 2-3 jumping bar muscle-ups 8 hand-release push-ups – BEGINNER – EMOM 10: 5 jumping pull-ups 5 hand-release push-ups from the knees – MASTERS 55+ – EMOM 10: 5 chest-to-bar pull-ups 10 hand-release push-ups – If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups. Skill Work (Checkmark) Post-workout Accumulate: 50 GHD hip extensions Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) EMOM 10: 3 double-DB...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round with a partner: Partner 1 | :30 bike, row, or ski (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 bike, row, or ski (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 bike, row, or ski (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 bike, row, or ski (fast) Partner 2 | :30 kettlebell deadlifts Switch 250114 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 24 KB swings (35/53 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – INTERMEDIATE – AMRAP 8: 24 KB swings (26/35 lb) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back. – BEGINNER – AMRAP 8: 16...Read more

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 Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set. – Begin at a warm-up pace and progress to a 90% effort by the final set. 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 (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME – (Time) 3 rounds for time: 50 walking lunge steps 15 double-DB hang...Read more