BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200-meter run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200-meter run 250321 (Time) – RX – For time: 2,400-m run then… 5 rounds: 15 push-ups 15 toes-to-bars – INTERMEDIATE – For time: 2,400-m run then… 5 rounds: 10 push-ups 10 toes-to-bars – BEGINNER – For time: 1,600-m run then… 5 rounds: 10 push-ups from the knees 10 hanging knee raises or sit-ups – MASTERS 55+ – Same as Rx’d Feeling Froggy Work (Time) Post-workout Accumulate 5:00 bear hug sandbag hold Stretching (Checkmark) 1 set: :45 lacrosse ball chest mash/side :45 doorway pec stretch/side – AT-HOME – (Time) For time: 2,400-m run then… 5 rounds: 15 push-ups 15 v-ups Work Your Weakness – SKILL...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 200m run 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 Cossack squats (5/leg) 5 kettlebell good mornings 5 kettlebell goblet squats Back Squat (- RX – Every 1:30 for 12 sets: 3 back squats – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 pigeon stretch/leg :30 frog stretch – AT-HOME – (Checkmark) Every 1:30 for 12 sets: 5 double-DB front squats 3 jumping air squats – Jump for max height.

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...