BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run :20 high knees :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 1 set: 30 single-unders 5 scap pull-ups 5 x 2 single-unders + 1 double-under 5 inchworm + push-ups 5 scap pull-ups 10 double-unders 250403 (AMRAP – Reps) – RX – On a 10:00 clock: 250 double-unders 50 chest-to-bar pull-ups Max-reps thrusters (105/155 lb) – INTERMEDIATE – On a 10:00 clock: 150 double-unders 25 chest-to-bar pull-ups 25 chin-over-bar pull-ups Max-reps thrusters (75/115 lb) – BEGINNER – On a 10:00 clock: 100 single-unders 30 ring rows Max-reps thrusters (35/45 lb) – MASTERS 55+ – On a 10:00 clock: 150 double-unders 50 pull-ups Max-reps thrusters (75/115 lb) Weighted Pull-ups (Post-workout 6 sets: 1-5 strict weighted pull-ups – Rest 1:30 between sets.) Stretching (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Skill Work (Weight) Pre-workout EMOM 10: 1 deadlift + 1 power clean 250402 (Time) – RX – For time: 22-16-10 Deadlifts (135/205 lb) Double-dumbbell box step-ups (20/20 in) (35/50 lb) Rest 1:00 9-6-3 Power cleans (135/205 lb) Double-dumbbell box step-overs (20/20 in) (35/50 lb) – INTERMEDIATE – For time: 22-16-10 Deadlifts (95/135 lb) Double-dumbbell box step-ups (20/20 in) (20/35 lb) Rest 1:00 9-6-3 Power cleans and then (95/135 lb) Double-dumbbell box step-overs (20/20 in) (20/35 lb) – BEGINNER – For time: 18-12-6 Deadlifts (35/45 lb) Single-DB box step-ups (12/12 in) (10/15 lb) Rest 1:00 9-6-3 Power cleans (35/45 lb) Single-DB box step-overs (12/12 in) (10/15 lb) – MASTERS 55+ –...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 20 Single unders 10 Banded face pulls 10 Walking lunges 10 Prone BTN floor press Strength Close Grip Floor Press 1. 8 min to build to today’s technical heavy 5. 2. Every 3 min x 3: 5 Close grip floor press @ 70-80% of today’s heavy 5 8-10 DB Push press Workout (Calories) 4 x 3 min on / 90 sec off: A) AMRAP: 20 alt. Lunges 30 Single unders / 20 Double unders 20 Air squats 30 Single unders / 20 Double unders B) AMRAP: Ski or Row for calories Alternate between A and B. Mobility 6 min EMOM: Min 1: Down dog Min 2: Dead hang Min 3: Glute stretch L Min 4: Glute stretch R Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 row 10 alternating Samson lunges :30 row 10 toy soldier 200-meter run, faster 250401 (5 Rounds for time) – RX – 5 rounds for time: 500-m row 400-m run – Rest 3:00 between rounds. – INTERMEDIATE – Same as Rx’d – BEGINNER – 5 rounds for time: 250-m row 200-m run – Rest 3:00 between rounds. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout 8 sets: :20 hollow rocks :10 rest Stretching (Checkmark) Accumulate: :30 lacrosse ball roll bottom of foot/side :30 standing hamstring stretch/side :30 calf stretch/side – AT-HOME – (Time) 5 rounds for time: 200-m single-DB carry/run (35/50 lb) 400-m run – Rest 3:00 between rounds. – Carry the dumbbell any way. Work Your Weakness – SKILL I – (Checkmark) 4 sets:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up0 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set: 20 mountain climbers 10 box jump-overs 5 burpees Thruster (Pre-workout EMOM 10: 2 thrusters) 250331 (AMRAP – Reps) – RX – AMRAP 12: 2 wall-ball shots (9/10 ft) (14/20 lb) 2 box jump-overs (20/24 in) 2 burpees – After every round add 2 reps to each movement. – INTERMEDIATE – AMRAP 12: 2 wall-ball shots (9/10 ft) (10/14 lb) 2 box jump-overs (20/24 in) 2 burpees – After every round add 2 reps to each movement. – BEGINNER – AMRAP 12: 2 wall-ball shots (9/9 ft) (6/10 lb) 2 box jump-overs (12/12 in) 2 burpees...