BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (10 Rounds for reps) EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell. Work Your Weakness Deadlift (- STRENGTH II – Deadlift 3-3-3-3-3+ ) – Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (10 Rounds for reps) EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell. Work Your Weakness Deadlift (- STRENGTH II – Deadlift 3-3-3-3-3+ ) – Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (10 Rounds for reps) EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell. Work Your Weakness Deadlift (- STRENGTH II – Deadlift 3-3-3-3-3+ ) – Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30 hard row :30 plank hold 250121 (Time) – RX – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30 knees-to-elbows 400/500-m row 2:00 plank hold – INTERMEDIATE – For time: 1:30 plank hold 400/500-m row 20 V-ups 20 pull-ups 20 knees-to-chest 400/500-m row 1:30 plank hold – BEGINNER – For time: 1:00 plank hold from the knees 200/250-m row 20 sit-ups 20 ring rows 20 hanging knee raises 200/250-m row 1:00 plank hold from the knees – MASTERS 55+ – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30 hard row :30 plank hold 250121 (Time) – RX – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30 knees-to-elbows 400/500-m row 2:00 plank hold – INTERMEDIATE – For time: 1:30 plank hold 400/500-m row 20 V-ups 20 pull-ups 20 knees-to-chest 400/500-m row 1:30 plank hold – BEGINNER – For time: 1:00 plank hold from the knees 200/250-m row 20 sit-ups 20 ring rows 20 hanging knee raises 200/250-m row 1:00 plank hold from the knees – MASTERS 55+ – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30...