BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 2:00 bike or run 1 set: :30 band pull-aparts 10 inchworm + push-ups 10 ring rows :30 hollow hold 10 unweighted good mornings :30 band pull-aparts – Rest :10 between movements. 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Hip Thrust Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...