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) 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) 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) 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) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 updown 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...