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.

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...