BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog / 40 sec Shuttle runs 10 Bottom of squat rotations 10 Arch Rock Workout (4 Rounds for time) Every 8 min x 4: A) 1000/900m Erg + 50 Wall balls 9/6kg – 20/14lbs B) 800m Run + 50 KB swing 24/16kg – 53/35lbs Aim for a pace on the row and run that is challenging but repeatable. Accessory 3 rounds for quality: 15-20 Tibialis raises 15-20 Calf raises

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (Weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang power snatch 250326 (Time) – RX – For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (75/115 lb) – INTERMEDIATE – For time: 9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (55/75 lb) – BEGINNER – For time: 8-7-6-5-4-3-2-1 Burpees Hang power snatches (35/45 lb) – MASTERS 55+ – For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (55/75 lb) Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: 10-9-8-7-6-5-4-3-2-1 DB-facing burpees DB hang snatches (35/50 lb) – Switch arms as desired. Work Your Weakness Metcon (10 Rounds for reps) – SKILL I – 10 sets: :30...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds for quality: 10 Anterior floor rotations 10 Band pull apart 10 Plank shoulder taps 10 Ring Row Strength 10 min EMOM Min 1: Max unbroken Deficit Push Ups (Goal: 10-15 reps) Min 2: 8-12 Alt. Gorilla rows Workout (3 Rounds for calories) Team of 2. YGIG* 3 rounds of: 2 min Row 2 min Ski 2 min Bike 2 min Rest *Changing every 10/7cal Mobility 6 min EMOM: Min 1: Jefferson curls with rotation Min 2: Dead hang Min 3: Pigeon L Min 4: Pigeon R Min 5: Preacher stretch Min 6: Elephant walk

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings 5/5 single leg rdl 26/35 :30 sandbag hold Front Squat (- RX – 10 sets for load: 3 front squats – Lift once every 2:00) Metcon (No Measure) 3 Sets: 8/8 single leg rdl (26/35 lb) Sandbag carry (100/150 lb) (50 ft) – Choose a load for the rdl that allows you to perform unbroken sets. – The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier. – Substitute the sandbag for a double-kettlebell front-rack carry. – Rest with any remaining time in the 4-minute interval. Stretching (Checkmark) 1 set: 200-meter recovery walk 1:00 couch stretch/leg 1:00 pigeon stretch/leg –...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg B) Walking lunges C) Baby burpees D) Elbow plank Workout (6 Rounds for distance) 30 min EMOM for max distance: Min 1: Row MIn 2: Sled push (10m) Min 3: Burpee broad jumps (10m) Min 4: Ski erg Min 5: Sandbag walking lunges 20/10kg – 45/20lbs (10m) Accessory 6 min EMOM: Min 1: 15-20 sec Copenhagen plank, each side Min 2: 15-20 sec Single leg glute bridge hold, each side