BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds for quality: 10 Anterior floor rotations 10 Band pull apart 10 Plank shoulder taps 10 Ring Row Strength 10 min EMOM Min 1: Max unbroken Deficit Push Ups (Goal: 10-15 reps) Min 2: 8-12 Alt. Gorilla rows Workout (3 Rounds for calories) Team of 2. YGIG* 3 rounds of: 2 min Row 2 min Ski 2 min Bike 2 min Rest *Changing every 10/7cal Mobility 6 min EMOM: Min 1: Jefferson curls with rotation Min 2: Dead hang Min 3: Pigeon L Min 4: Pigeon R Min 5: Preacher stretch Min 6: Elephant walk

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20 med-ball thrusters 30 med-ball Russian twists 10 ring rows 20 med-ball thrusters Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups– INTERMEDIATE – For time: 15-12-9 Thrusters (65/95 lb) Pull-ups – BEGINNER – For time: 15-12-9 Thrusters (35/45 lb) Ring rows – MASTERS 55+ – For time: 21-15-9 Thrusters (45/65 lb) Pull-ups Skill Work (Checkmark) Post-workout Accumulate: 3:00 plank hold Stretching (Checkmark) 1 set: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side – AT-HOME – (Time) For time: 21-15-9 Single-DB thrusters (35/50 lb) Up-downs to a target (6/6 in) Work Your Weakness Snatch (- STRENGTH I – On a 20:00 clock: Build to a 1-rep-max snatch ) – Welcome...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg B) Walking lunges C) Baby burpees D) Elbow plank Workout (6 Rounds for distance) 30 min EMOM for max distance: Min 1: Row MIn 2: Sled push (10m) Min 3: Burpee broad jumps (10m) Min 4: Ski erg Min 5: Sandbag walking lunges 20/10kg – 45/20lbs (10m) Accessory 6 min EMOM: Min 1: 15-20 sec Copenhagen plank, each side Min 2: 15-20 sec Single leg glute bridge hold, each side

BayWay CrossFit – CrossFit View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Progressive warm-up | 5:00 1 set: 10 alternating reverse lunges 5 kettlebell deadlifts 5 Russian kettlebell swings 1 set: 10 walking lunges (slow) 5 Russian kettlebell swings 5 kettlebell swings 1 set: 10 walking lunges (fast) 8 kettlebell swings 250322 (Time) – RX – 5 rounds for time with a partner: 40 walking lunges 30 KB swings (35/53 lb) 20 KB goblet squats (35/53 lb) 10 single-DB devils presses (35/50 lb) – Split work as desired. – INTERMEDIATE – 5 rounds for time with a partner: 40 walking lunges 30 KB swings (26/35 lb) 20 KB goblet squats (26/35 lb) 10 single-DB devils presses (20/35 lb) – Split work as desired. – BEGINNER – 5 rounds for...