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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 10 Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups, using the feet for assistance as needed (full range of motion) 10 strict ring dips, using the feet for assistance as needed (full range of motion) 250126 (Time) – RX – For time: 2,000-m row – Every 2:00 including 0:00, perform a :20 support hold on the rings. – INTERMEDIATE – For time: 1,600-m row – Every 2:00 including 0:00, perform a :15 support hold on the rings. – BEGINNER – For time: 1,000-m row – Every 2:00 including 0:00, perform a :15 feet-supported hold on the rings. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell or unweighted object. 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 left-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use workout weight dumbbell. 250125 (Time) – RX – 10 rounds for time: 2 wall walks Single-arm DB overhead walking lunges (25 ft) (35/50 lb) 5 burpee pull-ups Single-arm DB overhead walking lunges (25 ft) – Pull-up bar is 6 in above reach. – INTERMEDIATE – 7 rounds for...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell or unweighted object. 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 left-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use workout weight dumbbell. 250125 (Time) – RX – 10 rounds for time: 2 wall walks Single-arm DB overhead walking lunges (25 ft) (35/50 lb) 5 burpee pull-ups Single-arm DB overhead walking lunges (25 ft) – Pull-up bar is 6 in above reach. – INTERMEDIATE – 7 rounds for...