BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 3:00 slow run, bike, row, or ski 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats 10 PVC behind-the-neck shoulder presses 250128 (AMRAP – Reps) – RX – AMRAP 3: Snatches (95/135 lb) – INTERMEDIATE – AMRAP 3: Snatches (75/115 lb) – BEGINNER – AMRAP 3: Snatches (35/45 lb or lighter) – MASTERS 55+ – AMRAP 3: Snatches (65/95 lb) Stretching (Checkmark) Accumulate: 1:00 foam roll upper back 1:00 foam roll quads/side – AT-HOME – (2 Rounds for reps) AMRAP 3: Alternating dumbbell squat snatches (35/50 lb) Rest 3:00 AMRAP 3: 5 left-arm dumbbell power snatches (35/50 lb) 5 right-arm dumbbell power snatches Work Your Weakness – STAMINA I – (Distance) On a 15:00 clock: Bike for distance – Every minute perform a :15 sprint. – Score is total distance. – 5000/7000+ meters....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 2 sets: 10 PVC pass-throughs 10 PVC sumo good mornings 10 PVC behind-the-neck push jerk 10 PVC overhead squats Progression: Setup // Heels down, shoulders in front of the bar, and visible lumbar arch. 6 deadlifts to mid-thigh // Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar. 6 deadlift-shrugs // Squeeze your glutes with straight arms and THEN shrug. 6 muscle snatches // Squeeze your glutes with a straight arm and THEN pull and punch overhead. 6 overhead squats // Press the bar up as the hips pull back and down towards the heels. 6 high hang power snatches // Keep the bar close to your body. 6 hang power snatches // Jump and land in a partial squat. 6 power snatches // Shave...