BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike 1:00 inchworm + push-ups 3 sets: 10 band pull-aparts 10 banded good mornings 10 ring rows :30 hollow hold – Rest :10 between movements. 250319 (Calories) – RX – EMOM 12: Min. 1 | 9 strict chin up Min. 2 | :30 bike – INTERMEDIATE – EMOM 12: Min. 1 | 5 strict chin up Min. 2 | :30 bike – BEGINNER – EMOM 12: Min. 1 | 12 ring row Min. 2 | :30 bike – MASTERS 55+ – Same as RX Post-workout Skill Work (No Measure) Post-workout benchmark 3 sets: 50’ db front rack walking lunge – Rest 90s Stretching (Checkmark) Accumulate: 2:00 saddle stretch 1:00 double-forearm stretch 1:00 seated straddle stretch – AT-HOME – (AMRAP – Reps) EMOM 12: Min. 1 | :20 hollow hold + 2 wall walks Min. 2 |...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 banded good mornings 20 banded side steps (moving right) 20 banded side steps (moving left) 2 sets: 5 elbow-to-instep/leg 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 3 sets: :30 row 8 bb deadlifts 5 hang muscle clean 250318 (Time) – RX – 5 rounds for time of: 15/18-cal row 12 deadlifts (105/155 lb) 9 hang power cleans – INTERMEDIATE – 5 rounds for time of: 12/15-cal row 9 deadlifts (75/115 lb) 6 hang power cleans – BEGINNER – 5 rounds for time of: 10/12-cal row 8 deadlifts (35/45 lb) 6 hang power cleans – MASTERS 55+ – 5 rounds for time of: 15/18-cal row 12 deadlifts (75/115 lb) 9 hang power cleans Skill Work (Weight) Post-workout Accumulate: 2:00 weighted plank hold Stretching (Checkmark) 1 set: 1:00 standing pike stretch (legs narrow) 1:00 standing pike stretch...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman twists 10 push-ups to downward dog 20 alternating downward dog calf pedals 1:00 single-under practice 1 set: 10 up-downs 10 pike push-ups from the floor :30 single-single-double practice 1 set: 10 up-downs 10 empty barbell shoulder presses 1:00 double-under practice 250317 (AMRAP – Reps) – RX – 3 rounds for reps of: 1:00 double-unders 1:00 push presses (55/75 lb) 1:00 air squats – No rest between movements. – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds for reps of: 1:00 single-unders 1:00 push presses (15/15 lb) 1:00 air squats – No rest between movements. – MASTERS 55+ – 3 rounds for reps of: 1:00 double-unders 1:00 push presses (35/45 lb) 1:00 air squats – No rest between movements. Thruster (Post-workout Every 2:00 for 5 sets: 3 thrusters) Stretching (Checkmark) 1 set: 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 alternating Spiderman + twists :30 push-ups to downward dog :30 air squats – Hold for :02 before standing. 1 set: 10 ring rows 5 pause med-ball squats 1 set: 10 scap pull-ups 5 med-ball squats 1 set: 10 kip swings 5 wall-ball shots, slow 1 set: 1-3 strict pull-ups, 3-5 kipping pull-ups, or 5 challenging ring rows 10 wall-ball shots, fast Skill Work (No Measure) Pre-workout Low-ring muscle-up technique work 250315 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 3 wall-ball shots (14/20 lb) (9/10 ft) 3 ring muscle-ups – Continue to add 3 reps to the wall-ball shots until time expires. – INTERMEDIATE – AMRAP 15: 3 wall-ball shots (10/14 lb) (9/10 ft) 1 ring muscle-up – Continue to add 3 reps to the wall-ball shots until time expires. – BEGINNER – AMRAP...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 bike 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 250310: Calories (Calories) – RX – On a 16:00 clock: 0:00-10:00: Min 1: bike Min 2: rest 10:00-16:00: Build to a heavy 3-rep shoulder-to-overhead -Must get 38/50 calories to move on to shoulder to overhead – INTERMEDIATE – Same as Rx’d – BEGINNER – On a 16:00 clock: 0:00-10:00: Min 1: bike Min 2: rest 10:00-16:00: Shoulder-to-overhead 5-5-5-5-5 – MASTERS 55+ – Same as Rx’d 250310: Shoulder-to-overhead (Weight) Build to a heavy 3-rep shoulder-to-overhead Skill Work (Checkmark) Post-workout On a 5:00 clock: Accumulate as much time as possible in an L-sit. Stretching (Checkmark) 1 set: 1:00 child’s pose stretch 1:00 lacrosse-ball shoulder mash/side – AT-HOME – (AMRAP – Reps) On a 16:00 clock: 0:00-10:00: Min 1: burpees to a 12-in target Min 2:...