BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round. – INTERMEDIATE – 7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups – Row 150 m after each round. – BEGINNER – 7-6-5-4-3-2-1 reps for time of: Foot-assisted pull-ups Foot-assisted dips – Row 150 m after each round. – MASTERS 55+ – 10-9-8-7-6-5-4 reps for time of: Chest-to-bar pull-ups – Row 150 m after each round. Skill Work (Checkmark) Post-workout 3 sets: 10-20 GHD sit-ups Stretching (Checkmark) 2 sets: :30 double-forearm stretch :30 table-top stretch – AT-HOME – (Time) 7-6-5-4-3-2-1 reps for time of: Burpee + wall walk – Run 150 m after each round.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 200-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 100 banded pull-aparts Stretching (Checkmark) 1 set: 1:30 couch stretch/leg – AT-HOME – (Time) For time with...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 200-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 100 banded pull-aparts Stretching (Checkmark) 1 set: 1:30 couch stretch/leg – AT-HOME – (Time) For time with...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 bounce pass 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 200-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 100 banded pull-aparts Stretching (Checkmark) 1 set: 1:30 couch stretch/leg – AT-HOME – (Time)...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: 30 Single Unders 6 Pushups 10 KB Deadlifts 3 Rounds: 10 double under or 10 attempts 6 jumping ring dips 10 forward lunges Skill Work (No Measure) Pre-workout EMOM 8: :20 Dead Hang 5 Strict Ring Dips 250211 (AMRAP – Reps) – RX – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps forward lunges – Rest 1:00 between AMRAPs. – INTERMEDIATE – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 15 double-unders Then… Max-reps forward lunges – Rest 1:00 between AMRAPs. – BEGINNER – 3 x AMRAP 4: 3 rounds: 10 Russian KB swings (18/26 lb) 30 single-unders Then… Max-reps forward lunges – Rest 1:00 between AMRAPs. – MASTERS 55+ – 3 x AMRAP 4: 3 rounds: 15 KB swings (26/35 lb) 20 double-unders Then… Max-reps forward...