BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. Good mornings // Keep the chest up and set your midline. Pull-ups // Pull the bar down to the floor until the chin is above the bar. Dips // Shoulders below the elbow at the bottom of the dip. 250127 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 9 burpees to a target (12/12 in) 10 alternating single-leg squats – INTERMEDIATE – AMRAP 9: 9 burpees to a target (6/6 in) 10 alternating single-leg squats to a target – BEGINNER – AMRAP 9: 6 burpees 8 alternating reverse lunges –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 10 Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups, using the feet for assistance as needed (full range of motion) 10 strict ring dips, using the feet for assistance as needed (full range of motion) 250126 (Time) – RX – For time: 2,000-m row – Every 2:00 including 0:00, perform a :20 support hold on the rings. – INTERMEDIATE – For time: 1,600-m row – Every 2:00 including 0:00, perform a :15 support hold on the rings. – BEGINNER – For time: 1,000-m row – Every 2:00 including 0:00, perform a :15 feet-supported hold on the rings. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 shuttle runs :30 push-ups from the knees :30 PVC pass-throughs :30 walking lunge steps 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell or unweighted object. 1 set: 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 left-arm dumbbell push presses :30 Samson stretch/leg Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use workout weight dumbbell. 250125 (Time) – RX – 10 rounds for time: 2 wall walks Single-arm DB overhead walking lunges (25 ft) (35/50 lb) 5 burpee pull-ups Single-arm DB overhead walking lunges (25 ft) – Pull-up bar is 6 in above reach. – INTERMEDIATE – 7 rounds for...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges – Scale to PVC overhead lunges as needed. 1 set: 5 wall-ball shots (9/10 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 20 lateral hops over a line 5 wall-ball shots (10/11 ft) 250124 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time. – INTERMEDIATE – Same as Rx’d – BEGINNER – As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5 step-ups + squat landing 5 plate jumps + step down 5 plate jumps + squat landing 250123 (Time) – RX – For time: 15 box jumps (30/30 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – INTERMEDIATE – For time: 15 box jumps (24/24 in) 400-m run 20 box jumps (24/24 in) 400-m run 25 box jumps (20/20 in) 400-m run – BEGINNER – For time: 10 box jumps (12/12 in) 200-m run 12 box jumps (8/8 in) 200-m run 15 box jumps (4/4 in) 200-m...Read more