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...

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. 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:...