BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings 5/5 single leg rdl 26/35 :30 sandbag hold Front Squat (- RX – 10 sets for load: 3 front squats – Lift once every 2:00) Metcon (No Measure) 3 Sets: 8/8 single leg rdl (26/35 lb) Sandbag carry (100/150 lb) (50 ft) – Choose a load for the rdl that allows you to perform unbroken sets. – The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier. – Substitute the sandbag for a double-kettlebell front-rack carry. – Rest with any remaining time in the 4-minute interval. Stretching (Checkmark) 1 set: 200-meter recovery walk 1:00 couch stretch/leg 1:00 pigeon stretch/leg –...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg B) Walking lunges C) Baby burpees D) Elbow plank Workout (6 Rounds for distance) 30 min EMOM for max distance: Min 1: Row MIn 2: Sled push (10m) Min 3: Burpee broad jumps (10m) Min 4: Ski erg Min 5: Sandbag walking lunges 20/10kg – 45/20lbs (10m) Accessory 6 min EMOM: Min 1: 15-20 sec Copenhagen plank, each side Min 2: 15-20 sec Single leg glute bridge hold, each side

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20 med-ball thrusters 30 med-ball Russian twists 10 ring rows 20 med-ball thrusters Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups– INTERMEDIATE – For time: 15-12-9 Thrusters (65/95 lb) Pull-ups – BEGINNER – For time: 15-12-9 Thrusters (35/45 lb) Ring rows – MASTERS 55+ – For time: 21-15-9 Thrusters (45/65 lb) Pull-ups Skill Work (Checkmark) Post-workout Accumulate: 3:00 plank hold Stretching (Checkmark) 1 set: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side – AT-HOME – (Time) For time: 21-15-9 Single-DB thrusters (35/50 lb) Up-downs to a target (6/6 in) Work Your Weakness Snatch (- STRENGTH I – On a 20:00 clock: Build to a 1-rep-max snatch ) – Welcome...

BayWay CrossFit – CrossFit View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Progressive warm-up | 5:00 1 set: 10 alternating reverse lunges 5 kettlebell deadlifts 5 Russian kettlebell swings 1 set: 10 walking lunges (slow) 5 Russian kettlebell swings 5 kettlebell swings 1 set: 10 walking lunges (fast) 8 kettlebell swings 250322 (Time) – RX – 5 rounds for time with a partner: 40 walking lunges 30 KB swings (35/53 lb) 20 KB goblet squats (35/53 lb) 10 single-DB devils presses (35/50 lb) – Split work as desired. – INTERMEDIATE – 5 rounds for time with a partner: 40 walking lunges 30 KB swings (26/35 lb) 20 KB goblet squats (26/35 lb) 10 single-DB devils presses (20/35 lb) – Split work as desired. – BEGINNER – 5 rounds for...