BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: For load: 1 snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (10 Rounds for reps) EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell. Work Your Weakness Deadlift (- STRENGTH II – Deadlift 3-3-3-3-3+ ) – Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30 hard row :30 plank hold 250121 (Time) – RX – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30 knees-to-elbows 400/500-m row 2:00 plank hold – INTERMEDIATE – For time: 1:30 plank hold 400/500-m row 20 V-ups 20 pull-ups 20 knees-to-chest 400/500-m row 1:30 plank hold – BEGINNER – For time: 1:00 plank hold from the knees 200/250-m row 20 sit-ups 20 ring rows 20 hanging knee raises 200/250-m row 1:00 plank hold from the knees – MASTERS 55+ – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30 hard row :30 plank hold 250121 (Time) – RX – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30 knees-to-elbows 400/500-m row 2:00 plank hold – INTERMEDIATE – For time: 1:30 plank hold 400/500-m row 20 V-ups 20 pull-ups 20 knees-to-chest 400/500-m row 1:30 plank hold – BEGINNER – For time: 1:00 plank hold from the knees 200/250-m row 20 sit-ups 20 ring rows 20 hanging knee raises 200/250-m row 1:00 plank hold from the knees – MASTERS 55+ – For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Skill Work (Checkmark) Pre-workout On a 10:00 clock: Handstand walk practice 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the heaviest 3 you can 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150 ft)...