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 (Time) -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

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 (Time) -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

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 (Time) -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

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.

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 (Time) -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