BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 2:00 bike or run 1 set: :30 band pull-aparts 10 inchworm + push-ups 10 ring rows :30 hollow hold 10 unweighted good mornings :30 band pull-aparts – Rest :10 between movements. 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 Hip Thrust 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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up Biathlon (Time) – RX – For time: 400-m run 18 muscle-ups 400-m run 15 muscle-ups 400-m run 12 muscle-ups – Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt. – INTERMEDIATE – 5 rounds for time: 400-m run 9 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – BEGINNER – 4 rounds for time: 400-m run 4 low-ring muscle-up transitions – Run together, split muscle-up transitions as desired. – MASTERS...