BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Back Squat (- RX – For load: Back squat 5-5-5-5-5 – 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) Stretching (Checkmark) Accumulate: :30 pigeon stretch/side 1:00 couch stretch/side – AT-HOME – (5 Rounds for reps) 5 x 1:00 rounds for reps of: 12 alternating dumbbell lunges (35/50 lb) Max-reps dumbbell front squats – Use two DBs.