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) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the heaviest 3 you can 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150 ft)...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the heaviest 3 you can 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150 ft)...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the heaviest 3 you can 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150 ft)...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the heaviest 3 you can 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150 ft)...