BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 2 sets: 1 0 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg 1 0 unweighted good mornings 10 reverse lunges/leg 10 air squat 10 back squat Back Squat (Build to 10 RM) Quickly build to the heaviest set of 10 you can. You are only allowed one attempt at a 10 RM. You have 10 mins to complete this. 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...

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) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...