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. () Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand walk practice 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...

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) 1 set: 2:00 row or bike, easy :20 Samson stretch/leg 10 alternating plank shoulder taps 10 wall-facing squats (knees track toes) 10 unweighted box step-ups 1 set: 2:00 row or bike, moderate 10 reverse lunges 5 scap pull-ups 10 wall-facing squats (chest up, heels down) 10 box step-ups, light dumbbells 1 set: 2:00 row or bike, fast 5 inchworm + push-ups 5 kip swings 10 wall-facing squats (depth) 10 box step-ups, workout weight 250119 (Time) – RX – For time: 100 air squats 25 toes-to-bars 50 DB step-ups (35/50 lb) (20/20 in) 25 toes-to-bars 100 air squats – Use two dumbbells; carry any way. – INTERMEDIATE – For time: 75 air squats 15 toes-to-bars 50 DB step-ups (20/35 lb) (12/12 in) 15 toes-to-bars 75 air squats – Use two dumbbells; carry any way. – BEGINNER – For time: 40...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 push-ups (from the knees if needed) 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs 250118 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 4 rope climbs (15/15 ft) 20 thrusters (65/95 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – INTERMEDIATE – AMRAP 20 with a partner: 4 rope climbs (12/12 ft) 20 thrusters (45/65 lb) 20 burpee box jump-overs (20/24 in) – Share work as desired. – BEGINNER – AMRAP 20 with a partner: 4 pull-to-stands 20 thrusters (35/45 lb) 16 burpee box step-overs (12/20 in) – Share work as desired. – MASTERS 55+...