BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 alternating Spiderman + twists :30 push-ups to downward dog :30 air squats – Hold for :02 before standing. 1 set: 10 ring rows 5 pause med-ball squats 1 set: 10 scap pull-ups 5 med-ball squats 1 set: 10 kip swings 5 wall-ball shots, slow 1 set: 1-3 strict pull-ups, 3-5 kipping pull-ups, or 5 challenging ring rows 10 wall-ball shots, fast Skill Work (No Measure) Pre-workout Low-ring muscle-up technique work 250315 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 3 wall-ball shots (14/20 lb) (9/10 ft) 3 ring muscle-ups – Continue to add 3 reps to the wall-ball shots until time expires. – INTERMEDIATE – AMRAP 15: 3 wall-ball shots (10/14 lb) (9/10 ft) 1 ring muscle-up – Continue to add 3 reps to the wall-ball shots until time expires. – BEGINNER – AMRAP...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 bike 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 250310: Calories (Calories) – RX – On a 16:00 clock: 0:00-10:00: Min 1: bike Min 2: rest 10:00-16:00: Build to a heavy 3-rep shoulder-to-overhead -Must get 38/50 calories to move on to shoulder to overhead – INTERMEDIATE – Same as Rx’d – BEGINNER – On a 16:00 clock: 0:00-10:00: Min 1: bike Min 2: rest 10:00-16:00: Shoulder-to-overhead 5-5-5-5-5 – MASTERS 55+ – Same as Rx’d 250310: Shoulder-to-overhead (Weight) Build to a heavy 3-rep shoulder-to-overhead Skill Work (Checkmark) Post-workout On a 5:00 clock: Accumulate as much time as possible in an L-sit. Stretching (Checkmark) 1 set: 1:00 child’s pose stretch 1:00 lacrosse-ball shoulder mash/side – AT-HOME – (AMRAP – Reps) On a 16:00 clock: 0:00-10:00: Min 1: burpees to a 12-in target Min 2:...

BayWay CrossFit – CrossFit

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Junkyard dog warm-up 1 set: 200-meter run AMRAP 6: Partner A: 8 jumps around partner Partner B: 8 jumps around partner Partner A: 8 jump over and crawl under partner Partner B: 8 jump over and crawl under partner 250316 (7 Rounds for time) – RX – Every 3:00 for 7 rounds: 200-m run 12 DB box step-overs (20/35 lb) (20/24 in) – Use two dumbbells. – INTERMEDIATE – Every 3:00 for 7 rounds: 200-m run 10 DB box step-overs (15/20 lb) (20/24 in) – Use two dumbbells. – BEGINNER – Every 3:00 for 7 rounds: 200-m run 8 box step-overs (12/12 in) – MASTERS 55+ – Every 3:00 for 7 rounds: 200-meter run 12 DB box step-overs (15/25 lb) (20/20 in) – Use two dumbbells. Skill Work (AMRAP – Reps) Post-workout Accumulate: 25 strict pull-ups – Advanced athletes...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 inchworm + push-ups :30 mountain climbers :30 kettlebell deadlifts – Rest :10-15 between movements. 1 set: :30 inchworm + push-ups :30 mountain climbers :30 Russian kettlebell swings (slow) – Rest :10-15 between movements. 1 set: :30 inchworm + push-ups :30 mountain climbers :30 Russian kettlebell swings (fast) – Rest :10-15 between movements. 1 set: 10 alternating scorpion stretches 10 lying hip crossovers 250312 (Time) – RX – 3 rounds for time: 30 Russian KB swings (35/53 lb) 15 handstand push-ups – INTERMEDIATE – 3 rounds for time: 25 Russian KB swings (35/53 lb) 10 handstand push-ups – BEGINNER – 3 rounds for time: 20 Russian KB swings (18/26 lb) 10 pike pushups – MASTERS 55+ – 3 rounds for time: 30 Russian KB swings (26/35 lb) 10 handstand push-ups to a 2-in riser Skill Work (Weight)...