BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows or 3-10 strict pull-ups 2 sets: :20 single-unders :20 single-under jogging in place :20 single-unders, front to back :20 single-unders, side-to-side :20 single-unders, left leg :20 single-unders, right leg 250206 (AMRAP – Reps) – RX – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) 1 shuttle run (30 ft) Max-reps burpees – Rest the remaining 2:15. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) Max-reps up-downs – Rest the remaining 2:15. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kettlebell Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 walking lunges 1 set: 10 kettlebell swings 250205 (AMRAP – Rounds and Reps) – RX – AMRAP 7: 5 overhead walking lunges (75/115 lb) 7 KB swings (53/70 lb) 7/9-cal air bike – INTERMEDIATE – AMRAP 7: 5 overhead walking lunges (55/75 lb) 7 KB swings (35/53 lb) 7/9-cal air bike – BEGINNER – AMRAP 7: 5 PVC overhead walking lunges 6 KB swings (18/26 lb) 5/7-cal air bike – MASTERS 55+ – AMRAP 7: 5 overhead walking lunges (55/75 lb) 7 kettlebell swings (35/53 lb) 7/9-calorie air bike Skill Work (4 Rounds for weight) Post-workout EMOM 8: 2 heaving snatch balances– Use a weight that you can strict...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs AMRAP 4: 20 jumping jacks 10 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Bench press 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Post-workout 8 sets: :10 L-sit holds :20 rest Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (5 Rounds for reps) 5 sets for reps: Max-reps unbroken deficit push-ups – Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups. – Pause at the bottom of each rep for :01. – Rest 3:00 between sets.Read more

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 2:00 bike or run 1 set: :30 band pull-aparts 10 inchworm + push-ups 10 ring rows :30 hollow hold 10 unweighted good mornings :30 band pull-aparts – Rest :10 between movements. 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) 5-4-3-2-1 reps of: Rope climbs (15/15 ft) – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) 5-4-3-2-1 reps of: Rope climbs (12/12 ft) – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) 5-4-3-2-1 reps of: Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes. – MASTERS 55+ – For time: 15-12-9-6-3 reps of: Deadlifts (125/185 lb) 5-4-3-2-1 reps of: Rope climbs (12/12 ft) Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) For time: 30-24-18-12-6 reps of: Double-DB deadlifts (35/50...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, bike, or shuttle run. – Perform straight through on one machine OR switch after 60 seconds of work. 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 inchworms 10 Kang squats 250202 (Time) – RX – For time: 60 wall-ball shots (14/20 lb) (9/10 ft) 50 toes-to-bars 40 push-ups – INTERMEDIATE – For time: 40 wall-ball shots (14/20 lb) (9/10 ft) 30 toes-to-bars 20 push-ups – BEGINNER – For time: 30 wall-ball shots (6/10 lb) (9/9 ft) 20 hanging knee raises 10 push-ups from the knees – MASTERS 55+ – For time: 60 wall-ball shots (10/20 lb) (9/9 ft) 50 toes-to-bars 40 push-ups Stretching (Checkmark) Accumulate: :30 seated straddle stretch :30 seated pike stretch – AT-HOME – (Time) For time: 60...Read more