BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL I – (Checkmark) 3 sets: :20 ring plank hold, right arm :20 ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars – For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL I – (Checkmark) 3 sets: :20 ring plank hold, right arm :20 ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars – For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL I – (Checkmark) 3 sets: :20 ring plank hold, right arm :20 ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars – For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Groiner 10 Sit-up 10 PVC OHS Skill Work (3 Rounds for weight) Pre-workout 6 sets for load: 1 snatch balance + 2 overhead squats Snatch Balance Annie (Time) 50-40-30-20-10 Double-unders Sit-ups– INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL I – (Checkmark) 3 sets: :20 ring plank hold, right arm :20 ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars – For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms 250116 (AMRAP – Reps) – RX – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (125/185 lb) – Rest 1:00 between rounds. – INTERMEDIATE – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (105/155 lb) – Rest 1:00 between rounds. – BEGINNER – 5 x 2:30 rounds for reps: 250-m row Max-reps deadlifts (55/75 lb) – Rest 1:00 between rounds. – MASTERS 55+ – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (95/135 lb) – Rest 1:00 between rounds. Stretching (Checkmark) 1 set: 1:00 couch stretch/side 1:00 hamstring stretch/side Work Your Weakness – AT-HOME – (AMRAP – Reps) 5 x 2:30 rounds for reps: 400-m run Max-reps double-DB deadlifts (35/50 lb) – Rest 1:00...