BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250903 45:00-75:00 Workout 2: 250904 85:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus * Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 1 set: :20 jump rope :20 plank hold 20 alternating seated single-leg lifts – Perform the plank on the hands. – Focus on getting the leg at least six inches off the ground. 1 set: :20 jump rope :20 tuck-up hold 1 set: :20 jump rope :20 seated single-leg raise hold – In the seated single-leg raise hold, have athletes push into the ground with their arms, tuck one knee toward their chest, and then extend one leg. They can alternate which leg is extended. 1 set: :20 jump rope :20 seated leg...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks 250903 (Time) – RX – For time: 1:00 L-sit hold 200-m KB farmers carry (35/53 lb) 300 double-unders 200-m KB farmers carry (35/53 lb) 1:00 L-sit hold – INTERMEDIATE – For time: 1:00 L-sit hold, knees bent 200-m KB farmers carry (26/35 lb) 100 double-unders 200-m KB farmers carry (26/35 lb) 1:00 L-sit hold, knees bent – BEGINNER – For time: :30 plank hold 100-m KB farmers carry (18/26 lb) 150 single-unders 100-m KB farmers carry (18/26 lb) :30 plank hold – MASTERS 55+ – 3 rounds for time of: :30 L-sit hold 200-m farmers carry (26/35 lb) 70 double-unders Skill Work (Checkmark) Pre-workout practice EMOM 6: :20 jump rope practice Stretching (Checkmark) 1 set: 200-m walk 1:00 hamstring stretch/leg 1:00...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength II 50:00-60:00 Workout 2: 250905 70:00-90:00 Workout 3: Stamina I 95:00-105:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 3 sets: 1:00 bike, row, ski, or run 10 alternating Spiderman stretches 10 leg swings/leg (across body) 10 good mornings 10 air squats 1 set: 10 back squats (empty barbell or training bar) 5 back squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) 3 back squats (add 10-45 lb to each side) 3 back squats (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take the weight from a rack.– Use the first three sets to elevate your...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 15:00 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-insteps/leg :30 unweighted good mornings :30 plank hold 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 walking lunges 10 sit-ups 10 box step-ups 250905 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 20 lunges 15 sit-ups 10 box jumps (20/24 in) – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 10: 12 lunges 10 sit-ups 8 box step-ups (12/20 in) – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout skill 8 rounds: :30 single-leg squats or challenging variation :30 rest Stretching (Checkmark) 2 sets: :45 cobra stretch :45 child’s pose – AT-HOME – (AMRAP –...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250901 90:00-105:00 Workout 3: Strength III 110:00-120:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – Focus on technique with an empty barbell in the fourth set, using the movement that...