BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row, bike, ski, or jog (slow) 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts 2:00 row, bike, ski, or run (faster) 250306 (Weight) – RX – For load: EMOM 12: 3 power cleans 2 hang power cleans 1 push jerk – Build in load. – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: EMOM 12: 1 power clean 1 hang power clean 1 push jerk – Build in load. – MASTERS 55+ – Same as Rx’d Skill Work (Calories) Post-workout On an 8:00 clock: Row, bike, or ski Stretching (Checkmark) 2 rounds: :30 figure 4 stretch/side :30 couch stretch/side – AT-HOME – (AMRAP – Reps) For load: EMOM 12: 3-5 DB power cleans 2-4 DB...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set w/ a partner: Partner 1 | :45 single-under Partner 2 | AMRAP squats 1 set w/ a partner: Partner 1 | :45 single-single-double practice Partner 2 | AMRAP 5 kip swings + 5 push-ups 1 set w/ a partner: Partner 1 | :45 double-under practice Partner 2 | AMRAP 5 front squats + 5 push presses CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace 2 sets: 3 x 50′ shuttle run 5 inchworms 5 elbow-to-insteps/leg :15 Samson stretch lunges/leg 10 situps 250309 (Time) – RX – For time: 200-m run 40 sit-ups 32/40-cal bike 400-m run 30 sit-ups 24/30-cal bike 800-m run 20 sit-ups 16/20-cal bike – INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 200-m run 20 sit-ups 16/20-cal row, bike, or ski 300-m run 15 sit-ups 12/15-cal row, bike, or ski 400-m run 10 sit-ups 8/10-cal row, bike, or ski – MASTERS 55+ – Same as Rx’d Skill Work (AMRAP – Reps) Post-workout Accumulate: 30-50 good mornings Stretching (Checkmark) 2 set: :30 cobra stretch :30 elbow-to-instep/side – AT-HOME – (Time) For time: 200-m run 40 sit-ups 40 alternating jumping lunges 400-m run 30 sit-ups 30 alternating jumping lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Every 3:00 for 3 sets: :20 mountain climbers :10 rest :20 plate ground-to-overheads :10 rest :20 plate hop-overs (directly onto or over) :10 rest :20 ring rows – Rest the remainder of each interval. 1 set: 10 lying hip crossovers 10 alternating scorpion stretches 10 alternating Spiderman twists 250305 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 8 box jumps (20/24 in) 4 C2B Pullups – INTERMEDIATE – AMRAP 8: 8 box jumps (20/24 in) 4 Pullups – BEGINNER – AMRAP 8: 8 box jumps (12/12 in) 8 Ring Rows – MASTERS 55+ – AMRAP 8: 8 box jumps (20/20 in) 4 C2B Pullups – Step down from the box. – SKILL I – (AMRAP – Reps) EMOM 8: Min 1 | :30 strict toes-to-bars Min 2 | :30 ring support hold– Scale toes-to-bar range of motion...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 steps banded monster walk forward 10 steps banded monster walk back 10 banded hip bridges 10 sumo stance good mornings 10 alternating plank hold shoulder taps 250304 (Time) – RX – For time: 21-18-15-12-9-6-3 Deadlifts (85/115 lb) – Complete 2 wall walks after each set. – INTERMEDIATE – For time: 21-18-15-12-9-6-3 Deadlifts (65/95 lb) – Complete 2 wall walks after each set. – BEGINNER – For time: 14-12-10-8-6-4-2 Deadlifts (55/75 lb) – Complete 6 alternating plank hold shoulder taps after each set. – MASTERS 55+ – For time: 21-18-15-12-9-6-3 Deadlifts (65/95 lb) – Complete 2 wall walks after each set. Skill Work (Checkmark) Post-workout 200-m single-arm KB front-rack carry – Switch arms as needed. Stretching (Checkmark) Accumulate: 2 sets: :30 Samson stretch/side :30 elevated pigeon stretch/side – AT-HOME – (Time) For time: 21-18-15-12-9-6-3...