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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 row 10 alternating Samson lunges :30 row 10 toy soldier 200-meter run, faster 250401 (5 Rounds for time) – RX – 5 rounds for time: 500-m row 400-m run – Rest 3:00 between rounds. – INTERMEDIATE – Same as Rx’d – BEGINNER – 5 rounds for time: 250-m row 200-m run – Rest 3:00 between rounds. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout 8 sets: :20 hollow rocks :10 rest Stretching (Checkmark) Accumulate: :30 lacrosse ball roll bottom of foot/side :30 standing hamstring stretch/side :30 calf stretch/side – AT-HOME – (Time) 5 rounds for time: 200-m single-DB carry/run (35/50 lb) 400-m run – Rest 3:00 between rounds. – Carry the dumbbell any way. Work Your Weakness – SKILL I – (Checkmark) 4 sets:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up0 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Thruster (Pre-workout EMOM 10: 2 thrusters) 250331 (AMRAP – Reps) – RX – AMRAP 12: 2 wall-ball shots (9/10 ft) (14/20 lb) 2 box jump-overs (20/24 in) 2 burpees – After every round add 2 reps to each movement. – INTERMEDIATE – AMRAP 12: 2 wall-ball shots (9/10 ft) (10/14 lb) 2 box jump-overs (20/24 in) 2 burpees – After every round add 2 reps to each movement. – BEGINNER – AMRAP 12: 2 wall-ball shots (9/9 ft) (6/10 lb) 2 box jump-overs (12/12 in) 2 burpees...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips into: 2 x 100m Strides* *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point. Running (No Measure) Main set: 15 x 400m RPE 7-8 (race pace) Run 200m easy between sets. The pace should be challenging but repeatable and maintainable. Cool down: 3-5 min easy jog/walk, barefoot if possible

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 shuttle runs, slow :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 200-meter run, faster – 1 shuttle run is 25 ft out and back. 1 set: 30 single-unders 5 V-ups 8 kip swings 5 x 2 single-unders + 1 double-under 8 kipping knee raises 2 sets: 15 double-unders 5 toes-to-bars Skill Work (No Measure) Pre-workout Build to clean and jerk loading 250329 (Time) – RX – 5 rounds for time with a partner: 24 double-unders 19 toes-to-bars 2 clean and jerks (135/205 lb) 400-m run – Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together. – INTERMEDIATE – 5 rounds for time with a partner: 24 double-unders 19 toes-to-bars 2 clean and jerks (105/155 lb) 400-m run – Share the double-under, toes-to-bar,...