BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5 step-ups + squat landing 5 plate jumps + step down 5 plate jumps + squat landing 250123 (Time) – RX – For time: 15 box jumps (30/30 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – INTERMEDIATE – For time: 15 box jumps (24/24 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – BEGINNER – For time: 10 box jumps (12/12 in) 200-m run 12 box jumps (8/8 in) 200-m run 15 box jumps (4/4 in) 200-m...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5 step-ups + squat landing 5 plate jumps + step down 5 plate jumps + squat landing 250123 (Time) – RX – For time: 15 box jumps (30/30 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – INTERMEDIATE – For time: 15 box jumps (24/24 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – BEGINNER – For time: 10 box jumps (12/12 in) 200-m run 12 box jumps (8/8 in) 200-m run 15 box jumps (4/4 in) 200-m...

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. 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 loads. Week five...