BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill/leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 2 sets: 10 single-arm dumbbell high pulls/arm 10 sumo stance dumbbell good mornings 10 Superman arch-ups Skill Work (5 Rounds for weight) Pre-workout EMOM 5: 3-5 sumo deadlift high pulls 250216 (Time) – RX – 3 rounds for time: 400-m run 21 sumo deadlift high pulls (65/95 lb) – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds for time: 300-m run 15 sumo deadlift high pulls (35/45 lb) – MASTERS 55+ – 3 rounds for time: 400-m run 21 sumo deadlift high pulls (45/65 lb) Stretching (Checkmark) 2 sets: :30 figure-4 stretch/side :30 seated straddle stretch/side...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. 250215 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 3-6-9-12.. etc. Pull-ups Bar-facing burpees Push jerks (85/115 lb) – INTERMEDIATE – AMRAP 15: 1-2-3-4… etc. Pull-ups 3-6-9-12.. etc. Bar-facing burpees Push jerks (65/95 lb) – BEGINNER – AMRAP 15: 3-6-9-12.. etc. Ring rows Bar-facing burpee step-overs Push jerks (35/45 lb) – MASTERS 55+ – AMRAP 15: 3-6-9-12.. etc. Pull-ups Bar-facing burpees Push jerks (55/75 lb) Stretching (Checkmark) 1 set: 1:00 child’s pose stretch 1:00 lacrosse-ball shoulder mash/side – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 15: 3-6-9-12.. etc. Alternating single-arm DB hang power...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 10 alternating reverse lunges 10 step-ups :30 mountain climbers 1 set 10 unweighted good mornings 10 walking lunges 10 box jumps :30 up-downs 250214 (Weight) – RX – Every 2:00 for 10 rounds for load: 10 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. – INTERMEDIATE – Every 2:00 for 10 rounds for load: 7 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. – BEGINNER – Every 2:00 for 10 rounds with a light load: 7 box step-ups (12/12 in) 3 hang squat cleans – Step down from the box. – MASTERS 55+ – Every 2:00...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 rounds: 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 scap pull-ups 250213 (Time) – RX – 7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round. – INTERMEDIATE – 7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups – Row 150 m after each round. – BEGINNER – 7-6-5-4-3-2-1 reps for time of: Foot-assisted pull-ups Foot-assisted dips – Row 150 m after each round. – MASTERS 55+ – 10-9-8-7-6-5-4 reps for time of: Chest-to-bar pull-ups – Row 150 m after each round. Skill Work (Checkmark) Post-workout 3 sets: 10-20 GHD sit-ups Stretching (Checkmark) 2 sets: :30 double-forearm stretch :30 table-top stretch – AT-HOME – (Time) 7-6-5-4-3-2-1 reps for time of: Burpee + wall walk – Run 150 m after each round.Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 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 250212 (Time) – RX – For time with a partner: 300-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 200-cal bike – One partner works at a time. – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 100 banded pull-aparts Stretching (Checkmark) 1 set: 1:30 couch stretch/leg – AT-HOME – (Time) For time with...Read more