BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Partner 1: 1,000m row Partner 2: AMRAP x 4 8 band pull aparts 8 groiner 8 empty bar bench 8 Samson lunges 2k Row (Time) Max Effort 2k Row– RX – For time: 2,000-m row – INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 1,600-m row – MASTERS 55+ – Same as Rx’d Metcon (Weight) 3 sets: 5 bench presses 10 decline push-ups – Increase loading across as many sets as possible. – Perform push-ups to the deepest deficit that allows you to maintain unbroken reps. – Modifications: Load, dumbbell bench or floor press. Stretching (Checkmark) 2 sets: :30 Samson stretch/side :30 elevated pigeon stretch/side – AT-HOME – (Time) For time: 2,000-m run Work Your Weakness Skill Work (Checkmark) 3 sets: 1:00 plank hold 50 Russian twists

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill/leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 2 sets: 10 single-arm dumbbell high pulls/arm 10 sumo stance dumbbell good mornings 10 Superman arch-ups Skill Work (5 Rounds for weight) Pre-workout EMOM 5: 3-5 sumo deadlift high pulls 250216 (Time) – RX – 3 rounds for time: 400-m run 21 sumo deadlift high pulls (65/95 lb) – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds for time: 300-m run 15 sumo deadlift high pulls (35/45 lb) – MASTERS 55+ – 3 rounds for time: 400-m run 21 sumo deadlift high pulls (45/65 lb) Stretching (Checkmark) 2 sets: :30 figure-4 stretch/side :30 seated straddle stretch/side...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. 250215 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 3-6-9-12.. etc. Pull-ups Bar-facing burpees Push jerks (85/115 lb) – INTERMEDIATE – AMRAP 15: 1-2-3-4… etc. Pull-ups 3-6-9-12.. etc. Bar-facing burpees Push jerks (65/95 lb) – BEGINNER – AMRAP 15: 3-6-9-12.. etc. Ring rows Bar-facing burpee step-overs Push jerks (35/45 lb) – MASTERS 55+ – AMRAP 15: 3-6-9-12.. etc. Pull-ups Bar-facing burpees Push jerks (55/75 lb) Stretching (Checkmark) 1 set: 1:00 child’s pose stretch 1:00 lacrosse-ball shoulder mash/side – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 15: 3-6-9-12.. etc. Alternating single-arm DB hang power...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. Pullup: 10 kip swings // 5 kip swings + 3 kips // 3 paused pull-ups // 5 kipping pull-ups // P under the bar into a sound partial squat as your elbows come through fast. Push Jerk | 5 jump and lands, hands at sides // 5 jump and lands, hands at shoulders // 5 jump, punch, and lands // Jump first, then punch the arms overhead. 8 push jerks, empty bar // 8 push jerks, light load // 6 push jerks, workout weight // 250215 (AMRAP – Rounds and Reps) – RX – AMRAP 15:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 10 alternating reverse lunges 10 step-ups :30 mountain climbers 1 set 10 unweighted good mornings 10 walking lunges 10 box jumps :30 up-downs 250214 (Weight) – RX – Every 2:00 for 10 rounds for load: 10 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. – INTERMEDIATE – Every 2:00 for 10 rounds for load: 7 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. – BEGINNER – Every 2:00 for 10 rounds with a light load: 7 box step-ups (12/12 in) 3 hang squat cleans – Step down from the box. – MASTERS 55+ – Every 2:00...