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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 set: 1:00 jump rope 5 clean deadlift 5 hang muscle clean 5 press 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Power Clean (Post-workout On an 8:00 clock: Build to a heavy 3-rep power clean) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#– RX – For time: 30 clean and jerks (95/135 lb) – INTERMEDIATE – For time: 30 clean and jerks (65/95 lb) – BEGINNER – For time: 30 clean and jerks (55/75 lb) – MASTERS 55+ – For time: 30 clean and jerks (65/95 lb) Stretching (Checkmark) 1 set: 1:00 pigeon pose/side – AT-HOME – (Time) For time: 50 DB power clean and push jerks (35/50 lb) – Use two DBs.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400-meter jog 1 set: 10 jumping jacks 10 alternating Spiderman stretch + reaches 10 air squats 5 scap pull-ups 10 jumping jacks 10 alternating Samson lunges 10 air squats 5 inchworm + push-ups 10 jumping jacks 10 alternating scorpion stretches 10 air squats 5 scap pull-ups 1 set: 200-meter run 250219 (Time) – RX – For time: 400-m run 30 box jump-overs (20/24 in) 400-m run 30 toes-to-bars 400-m run 30 double-DB thrusters (20/35 lb) – INTERMEDIATE – For time: 400-m run 30 box jump-overs (20/24 in) 400-m run 30 knees-to-chest 400-m run 30 double-DB thrusters (15/25 lb) – BEGINNER – For time: 200-m run 20 box step-overs (12/20 in) 200-m run 20 hanging knee raises 200-m run 20 double-DB thrusters (10/15 lb) – MASTERS 55+ – For time: 400-m run 30 box jump-overs (20/24 in) 400-m...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 2 sets: :40 air squats :20 rest :40 sit-ups :20 rest Skill Work (Weight) Pre-workout EMOM 10: Build to a heavy complex: 1 snatch grip deadlift 1 snatch pull 1 snatch 1 overhead squat 250218 (Time) – RX – For time: 100 AbMat sit-ups 50 overhead squats (105/155 lb) – INTERMEDIATE – For time: 100 AbMat sit-ups 50 overhead squats (75/115 lb) – BEGINNER – For time: 50 AbMat sit-ups 25 overhead squats (35/45 lb) – MASTERS 55+ – For time: 100 AbMat sit-ups 50 overhead squats (75/115 lb) Stretching (Checkmark) 2 sets: :30 cobra stretch :30 banded shoulder stretch/side – AT-HOME – (Time) For time: 100 AbMat sit-ups 75 single-arm DB overhead squats (35/50 lb) Work Your Weakness – SKILL I – (3 Rounds...