BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell shoulder presses 5 jumping ring dips 250108 (Time) – RX – 4 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row – INTERMEDIATE – 4 rounds for time: 10 strict handstand push-ups 10 strict ring dips 800/1,000-m row – BEGINNER – 4 rounds for time: 10 pike push-ups 10 foot-assisted dips 600/800-m row – MASTERS 55+ – 4 rounds for time: 15 double-DB shoulder presses (20/35 lb) 15 strict ring dips 800/1,000-m row Stretching (Checkmark) Accumulate: 30-50 reps of unweighted A-T-Y drill – AT-HOME – (Time) 4 rounds for time: 15 strict handstand push-ups 15 hand-release push-ups 1,000-m run Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 70% x 3 75%...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell shoulder presses 5 jumping ring dips 250108 (Time) – RX – 4 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row – INTERMEDIATE – 4 rounds for time: 10 strict handstand push-ups 10 strict ring dips 800/1,000-m row – BEGINNER – 4 rounds for time: 10 pike push-ups 10 foot-assisted dips 600/800-m row – MASTERS 55+ – 4 rounds for time: 15 double-DB shoulder presses (20/35 lb) 15 strict ring dips 800/1,000-m row Stretching (Checkmark) Accumulate: 30-50 reps of unweighted A-T-Y drill – AT-HOME – (Time) 4 rounds for time: 15 strict handstand push-ups 15 hand-release push-ups 1,000-m run Clean and Jerk (- STRENGTH I – Clean and jerk Wave 1: 70% x 3 75%...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Push Jerk (Pre-workout 10:00 clock: Find a heavy 3-rep push jerk) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″– INTERMEDIATE – AMRAP 10: 5 shoulder-to-overheads (65/95 lb) 10 deadlifts 15 box jumps (20/24 in) – Step down from the box. – BEGINNER – AMRAP 10: 5 shoulder-to-overheads (35/45 lb) 10 deadlifts 15 plate jumps – Athlete’s choice of plate. – Step down from the plate. – MASTERS 55+ – AMRAP 10: 5 shoulder-to-overheads (55/75 lb) 10 deadlifts 15 box jumps (20/24 in) – Jump, or step-up, onto the box and step down....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Push Jerk (Pre-workout 10:00 clock: Find a heavy 3-rep push jerk) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″– INTERMEDIATE – AMRAP 10: 5 shoulder-to-overheads (65/95 lb) 10 deadlifts 15 box jumps (20/24 in) – Step down from the box. – BEGINNER – AMRAP 10: 5 shoulder-to-overheads (35/45 lb) 10 deadlifts 15 plate jumps – Athlete’s choice of plate. – Step down from the plate. – MASTERS 55+ – AMRAP 10: 5 shoulder-to-overheads (55/75 lb) 10 deadlifts 15 box jumps (20/24 in) – Jump, or step-up, onto the box and step down....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Push Jerk (Pre-workout 10:00 clock: Find a heavy 3-rep push jerk) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″– INTERMEDIATE – AMRAP 10: 5 shoulder-to-overheads (65/95 lb) 10 deadlifts 15 box jumps (20/24 in) – Step down from the box. – BEGINNER – AMRAP 10: 5 shoulder-to-overheads (35/45 lb) 10 deadlifts 15 plate jumps – Athlete’s choice of plate. – Step down from the plate. – MASTERS 55+ – AMRAP 10: 5 shoulder-to-overheads (55/75 lb) 10 deadlifts 15 box jumps (20/24 in) – Jump, or step-up, onto the box and step down....