BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. () Bench Press (3-3-3) Build to the heaviest 3 you can 250120 (Time) – RX – For time: Handstand walk (150 ft) 40 shoulder presses (55/75 lb) 800-m run – Complete handstand walks in 25-ft segments. – INTERMEDIATE – For time: 50 shoulder taps against the wall 40 shoulder presses (45/55 lb) 800-m run – BEGINNER – For time: 10 inchworms 30 double-DB shoulder presses (10/15 lb) 400-m run – MASTERS 55+ – For time: 12 wall walks 40 shoulder presses (35/55 lb) 800-m run Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: Handstand walk (150 ft)...
