Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 2 sets: 1:00 bike, row, or ski 10 alternating Spiderman stretches 10 alternating scorpion stretches 5 push-ups to down dog 10 alternating plank reach-throughs 3 sets: 10 sit-ups 1 shuttle run 1 set: 10 hanging knee raises 1 shuttle run 1 set: 10 knees-to-chest 1 shuttle run 2 sets: 6 knees-to-elbows 3 shuttle runs – Rest :30-1:00 between sets. – 1 shuttle run is 25 ft down/25 ft back.– Use the first two sets to increase range of motion and get the blood flowing. – As you move through the shuttle runs, practice your turnaround and your footwork. – In the final two sets, use the knees-to-elbows variation you plan to use in the workout. Warm-up (No Measure) 1 set: 3:00 row, bike, ski, or...