BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each movement. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Shoulder Press Push Press Push Jerk Stretching (Checkmark) 2 sets: :30 reach, roll, and lift 20 banded pull-aparts – AT-HOME – (9 Rounds for reps) 3 sets: Max-reps unbroken DB shoulder presses – Rest 3:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 2:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 1:00 between sets. – Athlete chooses the load. – STAMINA I –  (Time) 10...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each movement. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Shoulder Press Push Press Push Jerk Stretching (Checkmark) 2 sets: :30 reach, roll, and lift 20 banded pull-aparts – AT-HOME – (9 Rounds for reps) 3 sets: Max-reps unbroken DB shoulder presses – Rest 3:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 2:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 1:00 between sets. – Athlete chooses the load. – STAMINA I –  (Time) 10...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each movement. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Shoulder Press Push Press Push Jerk Stretching (Checkmark) 2 sets: :30 reach, roll, and lift 20 banded pull-aparts – AT-HOME – (9 Rounds for reps) 3 sets: Max-reps unbroken DB shoulder presses – Rest 3:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 2:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 1:00 between sets. – Athlete chooses the load. – STAMINA I –  (Time) 10...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating plank reach-throughs 241203 (3 Rounds for weight) – RX – For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each movement. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Shoulder Press Push Press Push Jerk Stretching (Checkmark) 2 sets: :30 reach, roll, and lift 20 banded pull-aparts – AT-HOME – (9 Rounds for reps) 3 sets: Max-reps unbroken DB shoulder presses – Rest 3:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 2:00 between sets. 3 sets: Max-reps unbroken DB push presses – Rest 1:00 between sets. – Athlete chooses the load. – STAMINA I –  (Time) 10...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches 241202 (AMRAP – Reps) – RX – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (125/185 lb) 2:00 rest – INTERMEDIATE – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest – BEGINNER – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (65/95 lb) 2:00 rest – MASTERS 55+ – 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts (95/135 lb) 2:00 rest Skill Work (3 Rounds for weight) Post-workout Every 2:00 for 3 rounds: 10 sumo stance good mornings – Athlete chooses load. Stretching (Checkmark) 1 set: :30 standing hamstring stretch/leg 1:00...