BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 15/12 cal row, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges 10 supine leg lowering 15/12 cal row, faster 1 round: 5 push-ups to downward dog :20 static pull-up bar hang 5 inchworms 10 scap pull-ups 10 steps bear crawl 10 kip swings 250313 (Time) – RX – 8 rounds for time: 10 toes-to-bars 15/20 cal row – INTERMEDIATE – 8 rounds for time: 6 toes-to-bars 15/20 cal row – BEGINNER – 8 rounds for time: 10 knees to chest 10/15 cal row – MASTERS 55+ – Same as Rx’d Skill Work (3 Rounds for distance) Post-workout On a 10:00 clock: 3 sets of max-distance handstand walk OR Accumulate 75 alternating shoulder taps in a handstand hold or plank hold Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 5 shuttle runs 5 plank to downward dogs 10 banded pull-aparts 5 push-up + plank reach throughs 10 banded pass-throughs 250308 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 30 burpees 20 alternating DB snatches (35/50 lb) 100-m double-DB farmers carry (35/50 lb) – INTERMEDIATE – AMRAP 20: 30 burpees 20 alternating DB snatches (20/35 lb) 100-m double-DB farmers carry (20/35 lb) – BEGINNER – AMRAP 20: 15 burpees 15 alternating DB snatches (10/15 lb) 100-m double-DB farmers carry (10/15 lb) – MASTERS 55+ – AMRAP 20: 30 burpees 20 alternating DB snatches (20/35 lb) 100-m double-DB farmers carry Stretching (Checkmark) 1 set: 400-m cooldown walk :45 foam roll quadricep/leg :45 foam roll glute-med/side – AT-HOME – (AMRAP – Rounds and Reps) Same as Rx’d

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...