BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats 65lb/45lbTo learn more about Andi click here– INTERMEDIATE – For time: 70 hang power snatches (35/45 lb) 70 push presses (35/45 lb) 70 sumo deadlift high pulls (35/45 lb) 70 front squats (35/45 lb) – BEGINNER – For time: 50 hang power snatches (15/25 lb) 50 push presses (15/25 lb) 50 sumo deadlift high pulls (15/25 lb) 50 front squats (15/25 lb) – MASTERS 55+ – For time: 70 hang power snatches (35/45 lb) 70 push presses 70 sumo deadlift high...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-90:00 Workout 3: 250417 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 1 set: 3:00 row, bike, or ski 1 set: 5 hang snatch grip deadlift shrugs 5 shoulder presses 5 sumo deadlifts 5 air squats 1 set: 10 hang muscle snatches 5 dip drive (bar in front rack) 5 sumo deadlift + shrugs 5 front squats 1 set: 10 hang power snatches 10 push presses 10 sumo deadlift high pulls 10 front squats 1 set: 10 hang power snatches 10 push presses 10 sumo...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Stamina I 60:00-80:00 Workout 2: 250415 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for distance – Perform 25 ft down and back for each movement. 2 sets: 200-meter run – Rest 1:00 between sets.– Increase your pace across each of the first two sets. – In the final two sets, dial in your workout run pace. Stamina I (Time) 2 sets for...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5/5 duck walks 5 paused back squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 5-5-5-5-5-5-5 Back squat – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: 1:00 standing pike stretch (feet narrow) 1:00 standing pike stretch (feet wide) – AT-HOME – (Checkmark) Every 3:00 for 7 sets: 10 jumping air squats 10 walking lunges 10 DB front squats (35/50 lb) – Use two dumbbells. Work Your Weakness – STAMINA I – (Time) 2 sets for total time: 200-meter run 400-meter run 800-meter run 100-meter sprint – Rest 1:00 between each distance.– 23:00-30:00 (including rest). – Run each distance as hard as you would in a workout. Don’t pace the distance just because...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 200m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 800m Run 30 Push-ups / Kneeling 800m Run 45 Air squats Time cap = 35 min Mobility 6 min EMOM: Min 1: Down dog Min 2: Glute stretch L Min 3: Glute stretch R Min 4: Lying chest/pec stretch L Min 5: Lying chest/pec stretch R Min 6: Preacher stretch