BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250328 (Calories) – RX – Every 2:00 for 8 rounds: 15 wall-ball shots (14/20 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. – INTERMEDIATE – Every 2:00 for 8 rounds: 12 wall-ball shots (14/20 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. – BEGINNER – Every 2:00 for 6-8 rounds: 6 wall-ball shots (10/14 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. – MASTERS 55+ – Every 2:00 for 8 rounds: 15 wall-ball shots (10/20 lb) (9/9 ft) Max-cal row – Rest 2:00 between rounds. Skill Work (Checkmark) Post-workout EMOM 6: :30 ring support hold Stretching (Checkmark)...

BayWay CrossFit – Hybrid View Public Whiteboard Front Squat (1. 8 min to build to today’s heavy 5. 2. Every 3 min x 3: 5 Front squat @ 70-80% of today’s heavy 5 10 Alt. Box step up jump 20in) Workout (AMRAP – Rounds and Reps) 10 min AMRAP: 50m Single arm KB farmer carry 32/24kg – 70/53lbs 10 Box jump over 24/20in 10 V-ups / Tuck-ups Accessory 6 min EMOM: Min 1: 30-40 sec Reverse Plank Min 2: 30-40 sec Elbow Plank

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 bike (easy pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 10 supine rope row 1 set: :20 bike (moderate pace) 10 box step-ups 10 up-downs 10 floor climb + hanging knee raise 1 set: :10 bike (fast pace) 10 box jumps 10 burpees – Stop down from the box. Skill Work (Checkmark) Pre-workout EMOM 6: 1-3 reps of chosen rope climb skill 250327 (AMRAP – Rounds and Reps) – RX – AMRAP 16: 20/25-cal bike 15 box jumps (20/24 in) 3 rope climbs (15/15 ft) – Step down from the box. – INTERMEDIATE – AMRAP 16: 16/20-cal bike 12 box jumps (20/24 in) 2 rope climbs (12/12 ft) – Step down from the box. – BEGINNER – AMRAP 16: 12/16-cal bike 8 box jumps (12/12 in) 2 pull-to-stands – Step...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m easy jog 3 rounds for quality: 10 Bum kicks 10 High knees 10 Alt. reverse lunges (bodyweight only) 10 Baby Burpees Workout (Time) 6 Rounds for time: 400m Run 20 Alt. Single arm DB OH walking lunges 15/10kg – 35/25lbs 15 Burpees over the DB (lateral) Time cap = 30 min. Mobility 6 min EMOM: Min 1: Hip flow Min 2: Straddle stretch w/ reach Min 3: Down dog Min 4: Supinated grip dead hang Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (Weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang power snatch 250326 (Time) – RX – For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (75/115 lb) – INTERMEDIATE – For time: 9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (55/75 lb) – BEGINNER – For time: 8-7-6-5-4-3-2-1 Burpees Hang power snatches (35/45 lb) – MASTERS 55+ – For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (55/75 lb) Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: 10-9-8-7-6-5-4-3-2-1 DB-facing burpees DB hang snatches (35/50 lb) – Switch arms as desired. Work Your Weakness Metcon (10 Rounds for reps) – SKILL I – 10 sets: :30...