BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – STRENGTH I...

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) 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 – AT-HOME – (9 Rounds for reps) 3 sets for reps: 1:00 max-reps double-DB front squats squats (35/50 lb) – Rest 3:00. 3 sets for reps: 1:00 max-reps double-DB shoulder presses (35/50 lb) – Rest 3:00. 3 sets for reps: 1:00 max-reps double-DB deadlifts (35/50 lb) – Rest 3:00.