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...
