BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Fight Gone Bad! 50:00-70:00 Workout 2: 250817ish 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row 8 inchworm push-ups 12 alternating box step-ups 16 air squats 2 sets: 1:00 row 10 strict presses (35/45 lb) 10 sumo deadlift high pulls 10 box jumps 10 wall-ball shots 10 sumo deadlift high pulls (55/75 lb) 10 push presses (55/75 lb)– Use the first 2 sets to get the hips and shoulders mobile. Take your time during each movement and focus...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 box jumps 3 sets: 3 shoulder presses – elbows in front of the bar in the rack 3 sumo deadlifts – feet just wider than squat stance 3 jumps in place (on sets 2 and 3, have athletes box jump and step down) 1 set: 200-meter row, faster Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb)...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250815 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 push-ups to downward dog 200-meter jog 1 set: 20 mountain climbers 10 single-arm kettlebell swings/arm 1 set: 20 mountain climbers 50-m single-kettlebell suitcase carry (light weight) 5 kettlebell snatches 1 set: 50-m single-kettlebell suitcase carry (workout weight) 5 kettlebell snatches (workout weight)– Use the first two sets to increase the range of motion and...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Kettlebell Warm-up: 5/5 russian kettlebell swings 5/5 swing + arm/back 5/5 kb snatch 3/3 swing + swing arm/back + kb snatch 50m suitcase carry 250815 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-KB suitcase carry (53/70 lb) 7 right-arm KB snatches 7 left-arm KB snatches – INTERMEDIATE – AMRAP 12: 100-m single-KB suitcase carry (35/53 lb) 7 right-arm KB snatches 7 left-arm KB snatches – BEGINNER – AMRAP 12: 100-m single-KB suitcase carry (12/18 lb) 7 right-arm single-arm KB swings 7 left-arm single-arm KB swings – MASTERS 55+ – AMRAP 12: 100-m single-KB suitcase carry (35/53 lb) 7 right-arm KB snatches 7 left-arm KB snatches Skill Work (Checkmark) Post workout...