BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms 250116 (AMRAP – Reps) – RX – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (125/185 lb) – Rest 1:00 between rounds. – INTERMEDIATE – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (105/155 lb) – Rest 1:00 between rounds. – BEGINNER – 5 x 2:30 rounds for reps: 250-m row Max-reps deadlifts (55/75 lb) – Rest 1:00 between rounds. – MASTERS 55+ – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (95/135 lb) – Rest 1:00 between rounds. Stretching (Checkmark) 1 set: 1:00 couch stretch/side 1:00 hamstring stretch/side – AT-HOME – (AMRAP – Reps) 5 x 2:30 rounds for reps: 400-m run Max-reps double-DB deadlifts (35/50 lb) – Rest 1:00 between rounds.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms 250116 (AMRAP – Reps) – RX – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (125/185 lb) – Rest 1:00 between rounds. – INTERMEDIATE – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (105/155 lb) – Rest 1:00 between rounds. – BEGINNER – 5 x 2:30 rounds for reps: 250-m row Max-reps deadlifts (55/75 lb) – Rest 1:00 between rounds. – MASTERS 55+ – 5 x 2:30 rounds for reps: 450/500-m row Max-reps deadlifts (95/135 lb) – Rest 1:00 between rounds. Stretching (Checkmark) 1 set: 1:00 couch stretch/side 1:00 hamstring stretch/side Work Your Weakness – AT-HOME – (AMRAP – Reps) 5 x 2:30 rounds for reps: 400-m run Max-reps double-DB deadlifts (35/50 lb) – Rest 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups 250115 (AMRAP – Reps) – RX – EMOM 10: 3 bar muscle-ups 10 hand-release push-ups – INTERMEDIATE – EMOM 10: 2-3 jumping bar muscle-ups 8 hand-release push-ups – BEGINNER – EMOM 10: 5 jumping pull-ups 5 hand-release push-ups from the knees – MASTERS 55+ – EMOM 10: 5 chest-to-bar pull-ups 10 hand-release push-ups – If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups. Skill Work (AMRAP – Reps) Post-workout Accumulate: 30 Partner Nordic Curls Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) EMOM 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups 250115 (AMRAP – Reps) – RX – EMOM 10: 3 bar muscle-ups 10 hand-release push-ups – INTERMEDIATE – EMOM 10: 2-3 jumping bar muscle-ups 8 hand-release push-ups – BEGINNER – EMOM 10: 5 jumping pull-ups 5 hand-release push-ups from the knees – MASTERS 55+ – EMOM 10: 5 chest-to-bar pull-ups 10 hand-release push-ups – If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups. Skill Work (AMRAP – Reps) Post-workout Accumulate: 30 Partner Nordic Curls Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) EMOM 10:...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups 250115 (AMRAP – Reps) – RX – EMOM 10: 3 bar muscle-ups 10 hand-release push-ups – INTERMEDIATE – EMOM 10: 2-3 jumping bar muscle-ups 8 hand-release push-ups – BEGINNER – EMOM 10: 5 jumping pull-ups 5 hand-release push-ups from the knees – MASTERS 55+ – EMOM 10: 5 chest-to-bar pull-ups 10 hand-release push-ups – If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups. Skill Work (AMRAP – Reps) Post-workout Accumulate: 30 Partner Nordic Curls Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) EMOM 10:...