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: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...