BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 1 set: :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 cobra stretch to downward dogs Progressive warm-up 1 set: 100-meter jog 10 ring rows :20 push-ups from the knees 1 set: 200-m run 5-10 feet-elevated ring rows :20 hand-release push-ups from the knees 1 set: 200-meter run 10 scap pull-ups :20 hand-release push-ups 250225 (Time) – RX – 3 rounds for time: 15 chest-to-bar pull-ups 25 hand-release push-ups 400-meter run – INTERMEDIATE – 3 rounds for time: 10 chin-over-bar pull-ups 15 hand-release push-ups 400-meter run – BEGINNER – 3 rounds for time: 10 ring rows 10 hand-release push-ups from the knees 200-meter run – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout 4 sets: :20 flutter...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded lower body warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) Progressive warm-up 1 set: 20 jumping jacks 10 reverse lunges 1 set: 20 skier jacks 10 elevated reverse lunges 1 set: 20 mountain climbers 10 alternating single-leg squats to a target 1 set: 10 up-downs 10 alternating single-leg squats with heel hook 1 set: 5 burpees 10 alternating single-leg squats Skill Work (5 Rounds for weight) Pre-workout On a 8:00 clock: Build to a heavy complex 1 clean grip deadlift 1 clean pull 1 hang power clean 1 power clean 250224 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 20 alternating single-leg squats 10 power cleans (125/185 lb) – INTERMEDIATE – AMRAP 10: 10 alternating single-leg squats 10 power cleans...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees Skill Work (Checkmark) Pre-workout EMOM 6: Min. 1 | 1-2 rope climbs Min. 2 | 1-3 wall walks Min. 3 | 1-3 muscle-ups 250221 (Time) – RX – For time with a partner: 20 synchronized burpees 20 syncro pullups 20 synchronized burpees 20 syncro wall walks 20 synchronized burpees 20 syncro vups – Share the rope climbs, wall walks, and muscle-ups as needed. – INTERMEDIATE – For time with a partner: 20 synchronized burpees 15 syncro pullups 20 synchronized burpees 15 syncro wall walks 20 synchronized burpees 20 syncro situps – Share the rope climbs, wall walks, and muscle-ups as needed. – BEGINNER – For time...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 jog, row, bike, or ski 15 PVC pass-throughs 15 PVC sumo stance good mornings 5 elbow-to-insteps/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats Skill Work (No Measure) Pre-workout Technique work: Hang power snatch Sumo deadlift high pull 250222 (Time) – RX – For time: 50 hang power snatches (65/95 lb) 50 push presses 50 sumo deadlift high pulls 50 front squats – INTERMEDIATE – For time: 50 hang power snatches (55/75 lb) 50 push presses 50 sumo deadlift high pulls 50 front squats – BEGINNER – For time: 25 hang power snatches (35/45 lb) 25 push presses 25 sumo deadlift high pulls 25 front squats – MASTERS 55+ – For time: 50 hang power snatches (45/65 lb) 50 push presses 50 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 ring rows 10 kettlebell deadlifts 1 set: 5 ring rows (more challenging) 5 single-arm Russian kettlebell swings/arm 2 sets: 2-5 strict pull-ups 10 Russian kettlebell swings 1:00 bike – Rest :30 250223 (Time) – RX – For time: 25 strict pull-ups 50 Russian KB swings (53/70 lb) 2500m bike – INTERMEDIATE – For time: 15 strict pull-ups 50 Russian KB swings (35/53 lb) 2500m bike – BEGINNER – For time: 25 ring rows 25 Russian KB swings (18/26 lb) 1500m bike – MASTERS 55+ – For time: 25 strict pull-ups 50 Russian KB swings (35/53 lb) 800m run Skill Work (Checkmark) Post-workout 8 sets: :20 hollow rocks :10 rest :30 weighted march in-pace :10 rest Bear hug the sandbag to your chest. As you march, pick your knees up as high as you can. As soon...