BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows or 3-10 strict pull-ups 2 sets: :20 single-unders :20 single-under jogging in place :20 single-unders, front to back :20 single-unders, side-to-side :20 single-unders, left leg :20 single-unders, right leg 250206 (AMRAP – Reps) – RX – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) 1 shuttle run (30 ft) Max-reps burpees – Rest the remaining 2:15. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) Max-reps up-downs – Rest the remaining 2:15. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows or 3-10 strict pull-ups 2 sets: :20 single-unders :20 single-under jogging in place :20 single-unders, front to back :20 single-unders, side-to-side :20 single-unders, left leg :20 single-unders, right leg 250206 (AMRAP – Reps) – RX – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) 1 shuttle run (30 ft) Max-reps burpees – Rest the remaining 2:15. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) Max-reps up-downs – Rest the remaining 2:15. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kb Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 pvc oh lunges 1 set: 10 kettlebell swings Skill Work (Weight) EMOM 8: 2 heaving snatch balances– Use a weight that you can strict press behind the neck. 250205 (AMRAP – Rounds and Reps) – RX – AMRAP 11: 6 overhead lunges (75/115 lb) 7 KB swings (53/70 lb) 7/9-cal air bike – INTERMEDIATE – AMRAP 11: 6 overhead lunges (55/75 lb) 7 KB swings (35/53 lb) 7/9-cal air bike – BEGINNER – AMRAP 11: 6 PVC overhead lunges 6 KB swings (18/26 lb) 5/7-cal air bike – MASTERS 55+ – AMRAP 11: 6 overhead lunges (55/75 lb) 7 kettlebell swings (35/53 lb) 7/9-calorie air bike Stretching (Checkmark) 1...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kettlebell Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 walking lunges 1 set: 10 kettlebell swings 250205 (AMRAP – Rounds and Reps) – RX – AMRAP 7: 5 overhead walking lunges (75/115 lb) 7 KB swings (53/70 lb) 7/9-cal air bike – INTERMEDIATE – AMRAP 7: 5 overhead walking lunges (55/75 lb) 7 KB swings (35/53 lb) 7/9-cal air bike – BEGINNER – AMRAP 7: 5 PVC overhead walking lunges 6 KB swings (18/26 lb) 5/7-cal air bike – MASTERS 55+ – AMRAP 7: 5 overhead walking lunges (55/75 lb) 7 kettlebell swings (35/53 lb) 7/9-calorie air bike Skill Work (4 Rounds for weight) Post-workout EMOM 8: 2 heaving snatch balances– Use a weight that you can strict...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kb Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 pvc oh lunges 1 set: 10 kettlebell swings Skill Work (Weight) EMOM 8: 2 heaving snatch balances– Use a weight that you can strict press behind the neck. 250205 (AMRAP – Rounds and Reps) – RX – AMRAP 11: 6 overhead lunges (75/115 lb) 7 KB swings (53/70 lb) 7/9-cal air bike – INTERMEDIATE – AMRAP 11: 6 overhead lunges (55/75 lb) 7 KB swings (35/53 lb) 7/9-cal air bike – BEGINNER – AMRAP 11: 6 PVC overhead lunges 6 KB swings (18/26 lb) 5/7-cal air bike – MASTERS 55+ – AMRAP 11: 6 overhead lunges (55/75 lb) 7 kettlebell swings (35/53 lb) 7/9-calorie air bike Stretching (Checkmark) 1...