BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – STRENGTH I...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – STRENGTH I...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – STRENGTH I...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – AT-HOME –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 high knees in place 1 set: 10 shoulder presses 10 air squats :30 single-unders 1 set: 10 push presses 10 front squats :30 jump rope (athlete’s choice) 1 set: 10 thrusters :30 double-unders Push Press (Pre-workout On a 10:00 clock: Build to a heavy 3-rep push press) 250103 (Time) – RX – 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (55/75 lb) – BEGINNER – 5 rounds for time: 30 single-unders 7 thrusters (35/45 lb) – MASTERS 55+ – 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb) Stretching (Checkmark) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – STRENGTH I...