BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Skill Work (Weight) Pre-workout 5 sets: 1 squat snatch 2 overhead squats Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#– RX – 5 rounds for time: 400-m run 15 overhead squats (65/95 lb) – INTERMEDIATE – 5 rounds for time: 400-m run 15 overhead squats (55/75 lb) – BEGINNER – 5 rounds for time: 200-m run 10 overhead squats (35/45 lb) – MASTERS 55+ – 5 rounds for time: 400-m run 15 overhead squats (45/65 lb) Stretching (Checkmark) Accumulate: 1:00 banded...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 air bike 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250302 (AMRAP – Reps) – RX – On a 10:00 clock: 50 wall-ball shots (14/20 lb) (9/10 ft) 50/60-cal air bike Max single-DB box step-ups (20/20 in) (35/50 lb) – INTERMEDIATE – On a 10:00 clock: 50 wall-ball shots (10/14 lb) (9/10 ft) 35/45-cal air bike Max single-DB box step-ups (20/20 in) (20/35 lb) – BEGINNER – On a 10:00 clock: 40 wall-ball shots (6/10 lb) (9/10 ft) 15/25-cal air bike Max box step-ups – MASTERS 55+ – On a 10:00 clock: 50 wall-ball shots (10/20 lb) (9/9 ft) 40/50-cal air bike Max single-DB box step-ups (20/20 in) (20/35 lb) Skill Work...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :30 band pull-aparts 10 hand-release push-ups 10 kettlebell deadlifts :15-:30 handstand hold or pike handstand hold 10 kettlebell deadlifts :30 band pull-aparts – Rest :10 between movements. Skill Work (Checkmark) Pre-workout EMOM 6: 3-5 handstand push-ups or scaled variation 250301 (Time) – RX – 3 rounds for time with a partner: 50 KB sumo deadlift high pulls (35/53 lb) 40 toes-to-bars 30 handstand push-ups – One partner works at a time; share work as desired. – INTERMEDIATE – 3 rounds for time with a partner: 40 KB sumo deadlift high pulls (26/35 lb) 30 toes-above-shoulder 20 handstand push-ups – One partner works at a time; share work as desired. – BEGINNER – 3 rounds for time with a partner: 40 KB sumo deadlift high pulls (18/26 lb) 30 knees-above-hips 20 dumbbell shoulder presses (15/20 lb) – One...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 walking lunges :20 burpees Open 25.1 (AMRAP – Reps) – RX – AMRAP 15: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads (35/50 lb) 30-ft walking lunge (2 x 15-ft) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. – INTERMEDIATE – AMRAP 15: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads (20/35 lb) 30-ft walking lunge (2×15-ft) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. – BEGINNER – AMRAP 15: 3 burpees 3 dumbbell hang clean-to-overheads (10/20 lb) 30-ft walking lunge (2 x15-ft) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. – The load is a suggested starting point. If you are completing all the workouts...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 hard row 10 alternating Samson stretches 1 set: :30 easy row :30 moderate row :30 hard row 10 alternating elbow-to-insteps 1 set: 250/300-meter row 250227 (Time) – RX – 3 rounds for time: 800/1,000-m row 100 double-unders – INTERMEDIATE – 3 rounds for time: 800/1,000-m row 50 double-unders – BEGINNER – 3 rounds for time: 400/500-m row 50 single-unders – MASTERS 55+ – 3 rounds for time: 800/1,000-meter row 70 double-unders Skill Work (AMRAP – Reps) Post-workout Accumulate: 30-50 KB RDL Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot – AT-HOME – (Time) 3 rounds for time: 800-meter run 100 double-unders Work Your Weakness Snatch (- STRENGTH I – Snatch Wave 1 72% x 3 77% x 2 82% x 1 Wave 2: 77% x...