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 – STAMINA I – (Time) For time: 240/300-calorie C2 bike – 14:00-20:00. – Building stamina and endurance with a monostructural movement. – Move at a faster pace than you want to, shooting for somewhere around 75 RPMs. Once you slow down a little bit, try to hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through...

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 – STAMINA I – (Time) For time: 240/300-calorie C2 bike – 14:00-20:00. – Building stamina and endurance with a monostructural movement. – Move at a faster pace than you want to, shooting for somewhere around 75 RPMs. Once you slow down a little bit, try to hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through...

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...

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...

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...