BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, bike, or shuttle run. – Perform straight through on one machine OR switch after 60 seconds of work. 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 inchworms 10 Kang squats 250202 (Time) – RX – For time: 60 wall-ball shots (14/20 lb) (9/10 ft) 50 toes-to-bars 40 push-ups – INTERMEDIATE – For time: 40 wall-ball shots (14/20 lb) (9/10 ft) 30 toes-to-bars 20 push-ups – BEGINNER – For time: 30 wall-ball shots (6/10 lb) (9/9 ft) 20 hanging knee raises 10 push-ups from the knees – MASTERS 55+ – For time: 60 wall-ball shots (10/20 lb) (9/9 ft) 50 toes-to-bars 40 push-ups Stretching (Checkmark) Accumulate: :30 seated straddle stretch :30 seated pike stretch – AT-HOME – (Time) For time: 60...