BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. Good mornings // Keep the chest up and set your midline. Pull-ups // Pull the bar down to the floor until the chin is above the bar. Dips // Shoulders below the elbow at the bottom of the dip. Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. Good mornings // Keep the chest up and set your midline. Pull-ups // Pull the bar down to the floor until the chin is above the bar. Dips // Shoulders below the elbow at the bottom of the dip. Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 hop backs 10 strict press 10 good mornings 5 updowns 5 narrow stance 5 zpress 5 burpees 5 kickstand squats Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+ – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating KB goblet lunges (35/53 lb) Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 calf stretch/leg – AT-HOME –  (AMRAP – Rounds and Reps) Same as Rx’d Work Your Weakness Deadlift (-...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 updown hop backs 10 strict press 10 good mornings 5 updowns 5 narrow stance 5 zpress 5 burpees 5 kickstand squats Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+ – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating KB goblet lunges (35/53 lb) Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 calf stretch/leg – AT-HOME –  (AMRAP – Rounds and Reps) Same as Rx’d Work Your Weakness Deadlift...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Warm up 30 jumping jacks 10 lunge back lean back 10 push ups 30 jumping jacks 10 groiners 10 air squats 10 updown hop backs 10 strict press 10 good mornings 5 updowns 5 narrow stance 5 zpress 5 burpees 5 kickstand squats Barbell Z Press (5-5-5-5-5) 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees over bar 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges – MASTERS 55+ – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating KB goblet lunges (35/53 lb) Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 calf stretch/leg – AT-HOME –  (AMRAP – Rounds and Reps) Same as Rx’d Work Your Weakness Deadlift...