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 to a target (12/12 in) 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8...

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) 2 sets: 1:00 row 10 Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups, using the feet for assistance as needed (full range of motion) 10 strict ring dips, using the feet for assistance as needed (full range of motion) 250126 (Time) – RX – For time: 2,000-m row – Every 2:00 including 0:00, perform a :20 support hold on the rings. – INTERMEDIATE – For time: 1,600-m row – Every 2:00 including 0:00, perform a :15 support hold on the rings. – BEGINNER – For time: 1,000-m row – Every 2:00 including 0:00, perform a :15 feet-supported hold on the rings. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell or unweighted object. 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 left-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use workout weight dumbbell. 250125 (Time) – RX – 10 rounds for time: 2 wall walks Single-arm DB overhead walking lunges (25 ft) (35/50 lb) 5 burpee pull-ups Single-arm DB overhead walking lunges (25 ft) – Pull-up bar is 6 in above reach. – INTERMEDIATE – 7 rounds for...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell or unweighted object. 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 left-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use workout weight dumbbell. 250125 (Time) – RX – 10 rounds for time: 2 wall walks Single-arm DB overhead walking lunges (25 ft) (35/50 lb) 5 burpee pull-ups Single-arm DB overhead walking lunges (25 ft) – Pull-up bar is 6 in above reach. – INTERMEDIATE – 7 rounds for...