BayWay CrossFit – CrossFit View Public Whiteboard Partner General Warm-up (No Measure) 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms 250404 (Time) – RX – For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (35/53 lb) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. – INTERMEDIATE – For time with a partner: 75-cal row 50 synchronized sit-ups 75 KB swings (35/53 lb) 50 synchronized sit-ups 75-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. – BEGINNER – For time with a partner: 50-cal row 25 synchronized sit-ups 75 KB swings (18/26 lb) 25 synchronized sit-ups 50-cal row...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run :20 high knees :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 1 set: 30 single-unders 5 scap pull-ups 5 x 2 single-unders + 1 double-under 5 inchworm + push-ups 5 scap pull-ups 10 double-unders 250403 (AMRAP – Reps) – RX – On a 10:00 clock: 250 double-unders 50 chest-to-bar pull-ups Max-reps thrusters (105/155 lb) – INTERMEDIATE – On a 10:00 clock: 150 double-unders 25 chest-to-bar pull-ups 25 chin-over-bar pull-ups Max-reps thrusters (75/115 lb) – BEGINNER – On a 10:00 clock: 100 single-unders 30 ring rows Max-reps thrusters (35/45 lb) – MASTERS 55+ – On a 10:00 clock: 150 double-unders 50 pull-ups Max-reps thrusters (75/115 lb) Weighted Pull-ups (Post-workout 6 sets: 1-5 strict weighted pull-ups – Rest 1:30 between sets.) Stretching (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME –...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog 10Glute bridge 5 Jumping squats 10 Alt. Lunges Strength 12 min EMOM Min 1: 8-12 KB Goblet squat Min 2: 8-12 KB Single leg romanian deadlift L Min 3. 8-12 KB Single leg romanian deadlift R Workout (Time) 3 Rounds for time: 400m Run 50m KB farmer carry 1×32/24kg – 70/53lbs (5x10m) 20m Sandbag walking lunges 30/20kg – 65/45lbs (2x10m) TC = 15 min. Accessory 6 min EMOM: Min 1: 15-20 sec Copenhagen Plank each side Min 2: 15-20 Calf raises

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Skill Work (Weight) Pre-workout EMOM 10: 1 deadlift + 1 power clean 250402 (Time) – RX – For time: 22-16-10 Deadlifts (135/205 lb) Double-dumbbell box step-ups (20/20 in) (35/50 lb) Rest 1:00 9-6-3 Power cleans (135/205 lb) Double-dumbbell box step-overs (20/20 in) (35/50 lb) – INTERMEDIATE – For time: 22-16-10 Deadlifts (95/135 lb) Double-dumbbell box step-ups (20/20 in) (20/35 lb) Rest 1:00 9-6-3 Power cleans and then (95/135 lb) Double-dumbbell box step-overs (20/20 in) (20/35 lb) – BEGINNER – For time: 18-12-6 Deadlifts (35/45 lb) Single-DB box step-ups (12/12 in) (10/15 lb) Rest 1:00 9-6-3 Power cleans (35/45 lb) Single-DB box step-overs (12/12 in) (10/15 lb) – MASTERS 55+ –...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 20 Single unders 10 Banded face pulls 10 Walking lunges 10 Prone BTN floor press Strength Close Grip Floor Press 1. 8 min to build to today’s technical heavy 5. 2. Every 3 min x 3: 5 Close grip floor press @ 70-80% of today’s heavy 5 8-10 DB Push press Workout (Calories) 4 x 3 min on / 90 sec off: A) AMRAP: 20 alt. Lunges 30 Single unders / 20 Double unders 20 Air squats 30 Single unders / 20 Double unders B) AMRAP: Ski or Row for calories Alternate between A and B. Mobility 6 min EMOM: Min 1: Down dog Min 2: Dead hang Min 3: Glute stretch L Min 4: Glute stretch R Min 5: Couch stretch L Min 6: Couch stretch R