BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run 250711 (Time) – RX – 7 rounds for time: 5 box jump-overs (24/30 in) 3 ring muscle-ups – INTERMEDIATE – 7 rounds for time: 5 box jump-overs (20/24 in) 1 ring muscle-up – BEGINNER – 5 rounds for time: 5 box step-overs (12/12 in) 3 low-ring muscle-up transitions – MASTERS 55+ – 7 rounds for time: 5 box jump-overs (20/24 in) 3 chest-to-bar pull-ups – Substitute with either ring or bar muscle-ups if able to do so. Skill Work (Checkmark) Pre-workout EMOM 6: 3 broad jumps for max distance – Build in distance each minute....

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250711 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Bike Conditioning 90:00-100:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows 1 set: 30 mountain climbers 10 air squats 10 box step-ups :30 plank hold 1 set: 30 mountain climbers 10 box jumps 10 air squats 1 set: 5 small kip swings + 5 big kips 1-3 strict ring pull-ups 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 1-3 ring muscle-ups 2 sets: 3 box jump-overs 1-2 ring muscle-ups –...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Thruster (- RX – For load: Thruster 3-3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Thruster 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: 2:00 pull-up bar hang 2:00 couch stretch/leg – Use a foot assist if needed on the pull-up bar hang. – AT-HOME – (Checkmark) – AT-HOME – EMOM 9: :30 double-DB thrusters (35/50 lb)

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 10/7 Erg of choice 5 Shuttle runs (2 x 7.5m) 10 alt. Single leg good mornings 10 Alt. Forward lunges Romanian Deadlift (RDL) (RDL (Week 1) 3 x 8, rest 60 between sets. You should feel like you could do 4 more reps if needed. ) Workout (6 Rounds for time) Every 5 min × 6: A) 400m Run, RPE 7-8 (race pace) 20/15 cal Row 10m Sled push B) 400m Run, RPE 7-8 (race pace) 20/15 cal Row 10 KB Deadlifts 2 x 32/24kg – 70/53lbs Alternate between A and B.