BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 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 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 200-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 100 banded pull-aparts Stretching (Checkmark) 1 set: 1:30 couch stretch/leg – AT-HOME – (Time) For time with...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 Rounds: 30 Single Unders 6 Pushups 10 KB Deadlifts 3 Rounds: 10 double under or 10 attempts 6 jumping ring dips 10 forward lunges Skill Work (No Measure) Pre-workout EMOM 8: :20 Dead Hang 5 Strict Ring Dips 250211 (AMRAP – Reps) – RX – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps forward lunges – Rest 1:00 between AMRAPs. – INTERMEDIATE – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 15 double-unders Then… Max-reps forward lunges – Rest 1:00 between AMRAPs. – BEGINNER – 3 x AMRAP 4: 3 rounds: 10 Russian KB swings (18/26 lb) 30 single-unders Then… Max-reps forward lunges – Rest 1:00 between AMRAPs. – MASTERS 55+ – 3 x AMRAP 4: 3 rounds: 15 KB swings (26/35 lb) 20 double-unders Then… Max-reps forward...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps) Pre-workout EMOM 8: :15 triple-under practice 250211 (AMRAP – Reps) – RX – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. – INTERMEDIATE – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 15 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. – BEGINNER – 3 x AMRAP 4: 3 rounds: 10 Russian KB swings (18/26 lb) 30 single-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. – MASTERS 55+ – 3 x AMRAP 4: 3...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10 walking lunges Skill Work (AMRAP – Reps) Pre-workout EMOM 8: :15 triple-under practice 250211 (AMRAP – Reps) – RX – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. – INTERMEDIATE – 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 15 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. – BEGINNER – 3 x AMRAP 4: 3 rounds: 10 Russian KB swings (18/26 lb) 30 single-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. – MASTERS 55+ – 3 x AMRAP 4: 3...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 30 flutter kicks 10 front squats – Increase barbell weight for the front squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon (No Measure) 3 sets: 100’ Handstand walk 1:00 flutter kicks – Rest 2:00 between sets Modifications: 1. 15 HSPU 2.100′ Bear Crawl 3. 10 Wall Walks 5. 40 HS Shoulder Taps 6. 1:00 Handstand Hold 7. 20 DB Strict Shoulder Press Stretching (Checkmark) 1 set: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch – AT-HOME – (5 Rounds for time) 5 sets, each for time: 10 dumbbell deadlifts 10 dumbbell front rack walking lunges 10 dumbbell front squats – Rest 2:00-3:00...