BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5 step-ups + squat landing 5 plate jumps + step down 5 plate jumps + squat landing 250123 (Time) – RX – For time: 15 box jumps (30/30 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – INTERMEDIATE – For time: 15 box jumps (24/24 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – BEGINNER – For time: 10 box jumps (12/12 in) 200-m run 12 box jumps (8/8 in) 200-m run 15 box jumps (4/4 in) 200-m...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5 step-ups + squat landing 5 plate jumps + step down 5 plate jumps + squat landing 250123 (Time) – RX – For time: 15 box jumps (30/30 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – INTERMEDIATE – For time: 15 box jumps (24/24 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – BEGINNER – For time: 10 box jumps (12/12 in) 200-m run 12 box jumps (8/8 in) 200-m run 15 box jumps (4/4 in) 200-m...