BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike or row 10 air squats 10 PVC good mornings 10 PVC shoulder presses – Pick up the pace with each bike or row effort. The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)– INTERMEDIATE – Same as Rx’d – BEGINNER – For completion: 3-3-3 back squat 3-3-3 shoulder press 3-3-3 deadlift Stretching (Checkmark) Accumulate: 1:00 foam roll glute/side 1:00 figure-4 stretch/side – AT-HOME – (9 Rounds for reps) 3 sets for reps: 1:00 max-reps double-DB front squats squats (35/50 lb) – Rest 3:00. 3 sets for reps: 1:00 max-reps double-DB shoulder presses (35/50 lb) – Rest 3:00. 3 sets for reps: 1:00 max-reps double-DB deadlifts (35/50 lb) – Rest 3:00.Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter jog :30 mountain climbers 10 dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 dumbbell bent-over rows 5 dumbbell windmills/arm :30 burpees 250101 (Time) – RX – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (35/50 lb) 800-m run – INTERMEDIATE – For time: 800-m run 30 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run – BEGINNER – For time: 400-m run 30 hand-release push-ups from the knees 30 single-arm DB front rack walking lunges (10/15 lb) 400-m run – MASTERS 55+ – For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run Skill Work (Checkmark) Post-workout 3 sets: :30 left-arm DB side bends :30 rest :30 right-arm DB side bends :30 rest Stretching (Checkmark) 1 set: 1:00 calf...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :10 jumping jacks :30 underhand tosses :10 jumping jacks :30 bounce passes :10 jumping jacks :30 chest passes :10 jumping jacks :30 side tosses, right :30 side tosses, left :10 jumping jacks :30 overhead throws :10 jumping jacks :30 squat + throws 241231 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – INTERMEDIATE – AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. – BEGINNER – AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45...Read more

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 241230 (AMRAP – Rounds and Reps) – RX – 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. – INTERMEDIATE – 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. – BEGINNER – 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. – MASTERS 55+ – 4 x AMRAP 4: 3 hang power cleans...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders 5 forward step lunges/leg :15 single-leg single-under/side 5 Samson stretch lunges/leg :30 backward single-unders 5 lateral lunges/leg :30 single-single-double 5 consecutive jumping lunges/leg Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersPre-workout 1 set for max reps: Max unbroken double-unders or 2:00 max double-unders Front Rack Lunge (- RX – 7 sets for load: 6 alternating front-rack reverse lunges – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 frog stretch :30 couch stretch/leg – AT-HOME – (AMRAP – Reps) 5 sets for reps: :30 left-leg DB reverse lunges – Rest :15 :30 right-leg DB reverse lunges – Rest 2:15 between sets. – Use two dumbbells.Read more