BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps) Pre-workout EMOM 8: :15 triple-under practice 250211 (AMRAP – Reps) – RX – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps walking 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 walking 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 walking lunges – Rest 1:00 between AMRAPs. – MASTERS 55+ – 3 x AMRAP 4: 3...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps) Pre-workout EMOM 8: :15 triple-under practice 250211 (AMRAP – Reps) – RX – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps walking 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 walking 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 walking lunges – Rest 1:00 between AMRAPs. – MASTERS 55+ – 3 x AMRAP 4: 3...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 30 flutter kicks 10 front squats – Increase barbell weight for the front squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon (No Measure) 3 sets: 100’ Handstand walk 1:00 flutter kicks – Rest 2:00 between sets Modifications: 1. 15 HSPU 2.100′ Bear Crawl 3. 10 Wall Walks 5. 40 HS Shoulder Taps 6. 1:00 Handstand Hold 7. 20 DB Strict Shoulder Press Stretching (Checkmark) 1 set: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch – AT-HOME – (5 Rounds for time) 5 sets, each for time: 10 dumbbell deadlifts 10 dumbbell front rack walking lunges 10 dumbbell front squats – Rest 2:00-3:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 1 set: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch – AT-HOME – (5 Rounds for time) 5 sets, each for time: 10 dumbbell deadlifts 10 dumbbell front rack walking lunges 10 dumbbell front squats – Rest 2:00-3:00 between sets. – Use two dumbbells and the heaviest loads you have available. Work Your Weakness Clean and Jerk (- STRENGTH I – On a 20:00 clock: Build to a 1-rep-max clean and jerk ) – Welcome to week six of the 2025 Strength...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 200-meter jog/run 10 single-leg toe touches/leg 10 box step-overs :30 mountain climbers 1 set 200-meter jog/run 10 unweighted good mornings 5 box step-overs :30 up-downs 5 box step-overs 250209 (Time) – RX – For time: 400-m run 15 box jump-overs (24/30 in) 30 pull-ups 800-m run 30 pull-ups 15 box jump-overs (24/30 in) 400-m run – INTERMEDIATE – For time: 400-m run 15 box jump-overs (20/24 in) 20 pull-ups 800-m run 20 pull-ups 15 box jump-overs (20/24 in) 400-m run – BEGINNER – For time: 200-m run 10 box step-overs (12/20 in) 15 banded pull-ups 400-m run 15 banded pull-ups 10 box step-overs (12/20 in) 200-m run – MASTERS 55+ – Same...