BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle run is 25 ft out 25 ft back Thruster (- RX – EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) ) 241211 (AMRAP – Reps) – RX – 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 1: Max-rep thrusters (35/45 lb) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (AMRAP – Reps) EMOM 10: Min. 1 |...
