BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 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 4 sets: 20 banded push-downs 20 alternating pistol squats 1:00 triple unders or double unders 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. Work...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 banded pass-throughs 10 narrow stance squats AMRAP 4: 20 jump ropes 10 band push down 5 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 4 sets: 20 banded push-downs 20 alternating pistol squats 1:00 triple unders or double unders 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. Work...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge 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 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: 200m run :30 band pull-aparts 10 alt windmills 10 inchworm + push-ups 10 ring rows 10 glute bridge 10 unweighted good mornings 10 supine leg lowering :30 band pull-aparts 250203 (Time) – RX – For time: 15-12-9-6-3 reps of: Deadlifts (155/225 lb) C2B Pull-ups – INTERMEDIATE – For time: 15-12-9-6-3 reps of: Deadlifts (105/155 lb) Pull-ups – BEGINNER – For time: 15-12-9-6-3 reps of: Deadlifts (65/95 lb) Ring Rows Metcon (No Measure) 3 sets: 10 dumbbell windmills/arm 10 Strict TTB or Supine Leg Lower (4111) 10 Barbell Glute Bridge 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 lb) 15-12-9-6-3 reps of: Double-DB hang power cleans (35/50 lb) V-ups Work Your Weakness – STRENGTH III – (Checkmark) 4 sets for load: 100-meter dumbbell farmers carry 1:00...

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...