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) 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)

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...