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 –...