BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. Good mornings // Keep the chest up and set your midline. Pull-ups // Pull the bar down to the floor until the chin is above the bar. Dips // Shoulders below the elbow at the bottom of the dip. Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees to a target (12/12 in) 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. Good mornings // Keep the chest up and set your midline. Pull-ups // Pull the bar down to the floor until the chin is above the bar. Dips // Shoulders below the elbow at the bottom of the dip. Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. Good mornings // Keep the chest up and set your midline. Pull-ups // Pull the bar down to the floor until the chin is above the bar. Dips // Shoulders below the elbow at the bottom of the dip. Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 hop backs 10 strict press 10 good mornings 5 updowns 5 narrow stance 5 zpress 5 burpees 5 kickstand squats Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+ – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating KB goblet lunges (35/53 lb) Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 calf stretch/leg – AT-HOME –  (AMRAP – Rounds and Reps) Same as Rx’d Work Your Weakness Deadlift (-...