BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows or 3-10 strict pull-ups 2 sets: :20 single-unders :20 single-under jogging in place :20 single-unders, front to back :20 single-unders, side-to-side :20 single-unders, left leg :20 single-unders, right leg 250206 (AMRAP – Reps) – RX – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) 1 shuttle run (30 ft) Max-reps burpees – Rest the remaining 2:15. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) Max-reps up-downs – Rest the remaining 2:15. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30...