BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace 2 sets: 3 x 50′ shuttle run 5 inchworms 5 elbow-to-insteps/leg :15 Samson stretch lunges/leg 10 situps 250309 (Time) – RX – For time: 200-m run 40 sit-ups 32/40-cal bike 400-m run 30 sit-ups 24/30-cal bike 800-m run 20 sit-ups 16/20-cal bike – INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 200-m run 20 sit-ups 16/20-cal row, bike, or ski 300-m run 15 sit-ups 12/15-cal row, bike, or ski 400-m run 10 sit-ups 8/10-cal row, bike, or ski – MASTERS 55+ – Same as Rx’d Skill Work (AMRAP – Reps) Post-workout Accumulate: 30-50 good mornings Stretching (Checkmark) 2 set: :30 cobra stretch :30 elbow-to-instep/side – AT-HOME – (Time) For time: 200-m run 40 sit-ups 40 alternating jumping lunges 400-m run 30 sit-ups 30 alternating jumping lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Every 3:00 for 3 sets: :20 mountain climbers :10 rest :20 plate ground-to-overheads :10 rest :20 plate hop-overs (directly onto or over) :10 rest :20 ring rows – Rest the remainder of each interval. 1 set: 10 lying hip crossovers 10 alternating scorpion stretches 10 alternating Spiderman twists 250305 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 8 box jumps (20/24 in) 4 C2B Pullups – INTERMEDIATE – AMRAP 8: 8 box jumps (20/24 in) 4 Pullups – BEGINNER – AMRAP 8: 8 box jumps (12/12 in) 8 Ring Rows – MASTERS 55+ – AMRAP 8: 8 box jumps (20/20 in) 4 C2B Pullups – Step down from the box. – SKILL I – (AMRAP – Reps) EMOM 8: Min 1 | :30 strict toes-to-bars Min 2 | :30 ring support hold– Scale toes-to-bar range of motion...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 steps banded monster walk forward 10 steps banded monster walk back 10 banded hip bridges 10 sumo stance good mornings 10 alternating plank hold shoulder taps 250304 (Time) – RX – For time: 21-18-15-12-9-6-3 Deadlifts (85/115 lb) – Complete 2 wall walks after each set. – INTERMEDIATE – For time: 21-18-15-12-9-6-3 Deadlifts (65/95 lb) – Complete 2 wall walks after each set. – BEGINNER – For time: 14-12-10-8-6-4-2 Deadlifts (55/75 lb) – Complete 6 alternating plank hold shoulder taps after each set. – MASTERS 55+ – For time: 21-18-15-12-9-6-3 Deadlifts (65/95 lb) – Complete 2 wall walks after each set. Skill Work (Checkmark) Post-workout 200-m single-arm KB front-rack carry – Switch arms as needed. Stretching (Checkmark) Accumulate: 2 sets: :30 Samson stretch/side :30 elevated pigeon stretch/side – AT-HOME – (Time) For time: 21-18-15-12-9-6-3...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Skill Work (Weight) Pre-workout 5 sets: 1 squat snatch 2 overhead squats Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#– RX – 5 rounds for time: 400-m run 15 overhead squats (65/95 lb) – INTERMEDIATE – 5 rounds for time: 400-m run 15 overhead squats (55/75 lb) – BEGINNER – 5 rounds for time: 200-m run 10 overhead squats (35/45 lb) – MASTERS 55+ – 5 rounds for time: 400-m run 15 overhead squats (45/65 lb) Stretching (Checkmark) Accumulate: 1:00 banded...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 air bike 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250302 (AMRAP – Reps) – RX – On a 10:00 clock: 50 wall-ball shots (14/20 lb) (9/10 ft) 50/60-cal air bike Max single-DB box step-ups (20/20 in) (35/50 lb) – INTERMEDIATE – On a 10:00 clock: 50 wall-ball shots (10/14 lb) (9/10 ft) 35/45-cal air bike Max single-DB box step-ups (20/20 in) (20/35 lb) – BEGINNER – On a 10:00 clock: 40 wall-ball shots (6/10 lb) (9/10 ft) 15/25-cal air bike Max box step-ups – MASTERS 55+ – On a 10:00 clock: 50 wall-ball shots (10/20 lb) (9/9 ft) 40/50-cal air bike Max single-DB box step-ups (20/20 in) (20/35 lb) Skill Work...