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 walking 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 set:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs AMRAP 4: 20 jumping jacks 10 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Bench press 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Post-workout 8 sets: :10 L-sit holds :20 rest Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (5 Rounds for reps) 5 sets for reps: Max-reps unbroken deficit push-ups – Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups. – Pause at the bottom of each rep for :01. – Rest 3:00 between sets.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Bench press 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Post-workout 4 sets: 20 banded push-downs 20 alternating pistol squats 1:00 triple unders or double unders Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (5 Rounds for reps) 5 sets for reps: Max-reps unbroken deficit push-ups – Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups. – Pause at the bottom of each rep for :01. – Rest 3:00 between sets. Work...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Bench press 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Post-workout 4 sets: 20 banded push-downs 20 alternating pistol squats 1:00 triple unders or double unders Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (5 Rounds for reps) 5 sets for reps: Max-reps unbroken deficit push-ups – Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups. – Pause at the bottom of each rep for :01. – Rest 3:00 between sets. Work...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Bench press 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Post-workout 4 sets: 20 banded push-downs 20 alternating pistol squats 1:00 triple unders or double unders Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (5 Rounds for reps) 5 sets for reps: Max-reps unbroken deficit push-ups – Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups. – Pause at the bottom of each rep for :01. – Rest 3:00 between sets. Work...