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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200-meter run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200-meter run 250321 (Time) – RX – For time: 2,400-m run then… 5 rounds: 15 push-ups 15 toes-to-bars – INTERMEDIATE – For time: 2,400-m run then… 5 rounds: 10 push-ups 10 toes-to-bars – BEGINNER – For time: 1,600-m run then… 5 rounds: 10 push-ups from the knees 10 hanging knee raises or sit-ups – MASTERS 55+ – Same as Rx’d Feeling Froggy Work (Time) Post-workout Accumulate 5:00 bear hug sandbag hold Stretching (Checkmark) 1 set: :45 lacrosse ball chest mash/side :45 doorway pec stretch/side – AT-HOME – (Time) For time: 2,400-m run then… 5 rounds: 15 push-ups 15 v-ups Work Your Weakness – SKILL...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 200m run 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 Cossack squats (5/leg) 5 kettlebell good mornings 5 kettlebell goblet squats Back Squat (- RX – Every 1:30 for 12 sets: 3 back squats – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 pigeon stretch/leg :30 frog stretch – AT-HOME – (Checkmark) Every 1:30 for 12 sets: 5 double-DB front squats 3 jumping air squats – Jump for max height.