BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout Accumulate 12-15 rope climbs & 200’ of sandbag carry 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout Accumulate 12-15 rope climbs & 200’ of sandbag carry 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout Accumulate 12-15 rope climbs & 200’ of sandbag carry 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout 15:00 of rope climb practice 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges (35/50 lb) Work Your...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1 :00 bike 10 mountain climbers 10 cossack/groiner/samson 10 back squat 10 slam ball g2oh Back Squat (- RX – For load: Back squat 5×5 – Choose a working weight and hold it across all 5 sets. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) 250130 (5 Rounds for reps) -RX- 5 x 1:00 rounds: 9/7 Cal Bike 9 slam balls (20/30) -INTERMEDIATE- 5 x 1:00 rounds 9/7 Cal Bike 7 slam balls (20/30) -BEGINNER- 5 x 1:00 rounds 6/4 Cal Bike 6 slam ball (15/20) -AT HOME- 5 x 1:00 rounds 6 Bupree 8 alternating dumbbell lunges (35/50) – Use two DBs. Metcon (No Measure) Accumulate: :30 pigeon stretch/side 1:00 couch stretch/side