BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Push Jerk (Pre-workout 10:00 clock: Find a heavy 3-rep push jerk) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″– INTERMEDIATE – AMRAP 10: 5 shoulder-to-overheads (65/95 lb) 10 deadlifts 15 box jumps (20/24 in) – Step down from the box. – BEGINNER – AMRAP 10: 5 shoulder-to-overheads (35/45 lb) 10 deadlifts 15 plate jumps – Athlete’s choice of plate. – Step down from the plate. – MASTERS 55+ – AMRAP 10: 5 shoulder-to-overheads (55/75 lb) 10 deadlifts 15 box jumps (20/24 in) – Jump, or step-up, onto the box and step down....

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Weight) – RX – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (165/245 lb) – INTERMEDIATE – EMOM 16: Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb) – BEGINNER – EMOM 16: Min. 1 | 6 jumping pull-ups Min. 2 | 5 front squats (65/95 lb) – MASTERS 55+ – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb) Stretching (Checkmark) Accumulate: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches – AT-HOME – (AMRAP – Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Weight) – RX – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (165/245 lb) – INTERMEDIATE – EMOM 16: Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb) – BEGINNER – EMOM 16: Min. 1 | 6 jumping pull-ups Min. 2 | 5 front squats (65/95 lb) – MASTERS 55+ – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb) Stretching (Checkmark) Accumulate: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches – AT-HOME – (AMRAP – Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Weight) – RX – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (165/245 lb) – INTERMEDIATE – EMOM 16: Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb) – BEGINNER – EMOM 16: Min. 1 | 6 jumping pull-ups Min. 2 | 5 front squats (65/95 lb) – MASTERS 55+ – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb) Stretching (Checkmark) Accumulate: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches – AT-HOME – (AMRAP – Reps)...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row, moderate 10 inchworms 5 wall-facing squats 1 set: 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats 250106 (Weight) – RX – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (165/245 lb) – INTERMEDIATE – EMOM 16: Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb) – BEGINNER – EMOM 16: Min. 1 | 6 jumping pull-ups Min. 2 | 5 front squats (65/95 lb) – MASTERS 55+ – EMOM 16: Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb) Stretching (Checkmark) Accumulate: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches – AT-HOME – (AMRAP – Reps)...