BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m easy jog 3 rounds for quality: 10 Bum kicks 10 High knees 10 Alt. reverse lunges (bodyweight only) 10 Baby Burpees Workout (Time) 6 Rounds for time: 400m Run 20 Alt. Single arm DB OH walking lunges 15/10kg – 35/25lbs 15 Burpees over the DB (lateral) Time cap = 30 min. Mobility 6 min EMOM: Min 1: Hip flow Min 2: Straddle stretch w/ reach Min 3: Down dog Min 4: Supinated grip dead hang Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 bike (easy pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 10 supine rope row 1 set: :20 bike (moderate pace) 10 box step-ups 10 up-downs 10 floor climb + hanging knee raise 1 set: :10 bike (fast pace) 10 box jumps 10 burpees – Stop down from the box. Skill Work (Checkmark) Pre-workout EMOM 6: 1-3 reps of chosen rope climb skill 250327 (AMRAP – Rounds and Reps) – RX – AMRAP 16: 20/25-cal bike 15 box jumps (20/24 in) 3 rope climbs (15/15 ft) – Step down from the box. – INTERMEDIATE – AMRAP 16: 16/20-cal bike 12 box jumps (20/24 in) 2 rope climbs (12/12 ft) – Step down from the box. – BEGINNER – AMRAP 16: 12/16-cal bike 8 box jumps (12/12 in) 2 pull-to-stands – Step...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog / 40 sec Shuttle runs 10 Bottom of squat rotations 10 Arch Rock Workout (4 Rounds for time) Every 8 min x 4: A) 1000/900m Erg + 50 Wall balls 9/6kg – 20/14lbs B) 800m Run + 50 KB swing 24/16kg – 53/35lbs Aim for a pace on the row and run that is challenging but repeatable. Accessory 3 rounds for quality: 15-20 Tibialis raises 15-20 Calf raises

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (Weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang power snatch 250326 (Time) – RX – For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (75/115 lb) – INTERMEDIATE – For time: 9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (55/75 lb) – BEGINNER – For time: 8-7-6-5-4-3-2-1 Burpees Hang power snatches (35/45 lb) – MASTERS 55+ – For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (55/75 lb) Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: 10-9-8-7-6-5-4-3-2-1 DB-facing burpees DB hang snatches (35/50 lb) – Switch arms as desired. Work Your Weakness Metcon (10 Rounds for reps) – SKILL I – 10 sets: :30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings 5/5 single leg rdl 26/35 :30 sandbag hold Front Squat (- RX – 10 sets for load: 3 front squats – Lift once every 2:00) Metcon (No Measure) 3 Sets: 8/8 single leg rdl (26/35 lb) Sandbag carry (100/150 lb) (50 ft) – Choose a load for the rdl that allows you to perform unbroken sets. – The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier. – Substitute the sandbag for a double-kettlebell front-rack carry. – Rest with any remaining time in the 4-minute interval. Stretching (Checkmark) 1 set: 200-meter recovery walk 1:00 couch stretch/leg 1:00 pigeon stretch/leg –...