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...Read more

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 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 foot-assisted 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 ring rows 30 push-ups from the knees 40 clean and jerks...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Skill Work (8 Rounds for weight) Pre-workout EMOM 8: 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch 250110 (Time) – RX – For time: 2 rounds of: 10 snatches (125/175 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (75/115 lb) 12 bar-facing burpees – INTERMEDIATE – For time: 2 rounds of: 10 snatches (95/135 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (65/95 lb) 12 bar-facing burpees – BEGINNER – For time: 2 rounds of: 10 snatches (55/75 lb) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (35/45 lb) 12 bar-facing burpees – MASTERS 55+ –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings 250109 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 15 toes-to-bars 60 double-unders 15 toes-to-bars 40 double-unders 15 toes-to-bars 20 double-unders 15 toes-to-bars 10 double-unders 15 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell shoulder presses 5 jumping ring dips 250108 (Time) – RX – 4 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row – INTERMEDIATE – 4 rounds for time: 10 strict handstand push-ups 10 strict ring dips 800/1,000-m row – BEGINNER – 4 rounds for time: 10 pike push-ups 10 foot-assisted dips 600/800-m row – MASTERS 55+ – 4 rounds for time: 15 double-DB shoulder presses (20/35 lb) 15 strict ring dips 800/1,000-m row Stretching (Checkmark) Accumulate: 30-50 reps of unweighted A-T-Y drill – AT-HOME – (Time) 4 rounds for time: 15 strict handstand push-ups 15 hand-release push-ups 1,000-m runRead more