BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m goblet hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5 Rounds...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Running line drill warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs 241205 (5 Rounds for time) – RX – Every 4:00 for 5 sets: 400-m run – Score is slowest effort. – Rest with the remaining time. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 4:00 for 5 sets: 200-m run – Score is slowest effort. – Rest with the remaining time. – MASTERS 55+ – Same as Rx’d 400m Run (Time) Max Effort 400m RunRecord fastest time Skill Work (Checkmark) Post-workout: 200-m front rack hold carry – Switch arms as desired Stretching (Checkmark) 1 set: :30 foam roll calves/side :30 foam roll quads/side – AT-HOME – (5...