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) 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 10 box step-ups 10 up-downs 1 set: :30 bike (easy pace) :20 bike (moderate pace) :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 –...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog / 40 sec Shuttle runs 10 Bottom of squat rotations 10 Arch Rock Workout (4 Rounds for time) Every 8 min x 4: A) 1000/900m Erg + 50 Wall balls 9/6kg – 20/14lbs B) 800m Run + 50 KB swing 24/16kg – 53/35lbs Aim for a pace on the row and run that is challenging but repeatable. Accessory 3 rounds for quality: 15-20 Tibialis raises 15-20 Calf raises

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...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds for quality: 10 Anterior floor rotations 10 Band pull apart 10 Plank shoulder taps 10 Ring Row Strength 10 min EMOM Min 1: Max unbroken Deficit Push Ups (Goal: 10-15 reps) Min 2: 8-12 Alt. Gorilla rows Workout (3 Rounds for calories) Team of 2. YGIG* 3 rounds of: 2 min Row 2 min Ski 2 min Bike 2 min Rest *Changing every 10/7cal Mobility 6 min EMOM: Min 1: Jefferson curls with rotation Min 2: Dead hang Min 3: Pigeon L Min 4: Pigeon R Min 5: Preacher stretch Min 6: Elephant walk