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...
