BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Into: 2 rounds increasing pace: 10 Alt. Sandbag lunges 20m Single Arm KB farmer carry Workout (5 Rounds for time) 5 Rounds for time: 800m Run 20 Alt. Sandbag lunges 40m Single arm KB farmer carry 32/24kg – 70/53lbs TC = 30 min. Accessory 9 min EMOM: Min 1:15-20 sec Copenhagen plank each side Min 2:15-20 Calf raises Min 3: 15-20 Tibialis raises

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees 250429 (Calories) – RX – AMRAP 20: Bike for calories – Every 20 calories, stop and perform a :20 side plank/side. – INTERMEDIATE – AMRAP 20: Bike for calories – Every 15 calories, stop and perform a :20 side plank/side. – BEGINNER – AMRAP 20: Bike for calories – Every 10 calories, stop and perform a :20 side plank from the knees/side. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 20: 3 shuttle runs 10 walking lunges – Every 3 rounds, stop and perform a :20 side plank/side....

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: 250429 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 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: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound (only for those who intend to rebound) 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest Squat Snatch (Pre-workout EMOM 8: 1 squat snatch) 250428 (Time) – RX – For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (125/185 lb) – INTERMEDIATE – For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (95/135 lb) – BEGINNER – For time: 10-8-6-4-2 Lateral burpees over the bar 5-4-3-2-1 Hang power snatches (35/45 lb) – MASTERS 55+ – For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (75/115 lb) Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250428 40:00-50:00 Workout 2: Accessory – I 60:00-80:00 Workout 3: Stamina I 85:00-95:00 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: 2:00 bike, row, ski, or jog 10 alternating Spiderman stretches 3 hang snatch pulls 3 hang muscle snatches 3 overhead squats 1 set: 10 inchworm + a push-ups 3 low-hang snatch pulls 3 low-hang muscle snatches 3 overhead squats 1 set: 10 up-downs 3 snatch pulls 3 muscle snatches 3 overhead squats 3-5 sets: 5 lateral burpees over the bar 1 snatch pull 1 hang snatch 1 low-hang snatch...