BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250705 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 Stretching Focus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks. Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 box step-ups 20 overhead walking lunges (empty barbell) :30 up-downs 3 sets: 5 box jumps 5 overhead squats – Build to workout load. – Use workout variations.– Use the first three sets to increase your range of motion and elevate your...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up AMRAP 5: 100-meter shuttle run 10 banded pull-aparts to chest 10 banded pass-throughs 10 banded shoulder press – Shuttle run is 25 meters out and back twice. AMRAP 5: 50 single-unders 10 banded face pulls 10 banded pass-throughs 10 banded pull-aparts to waist level 250705 (Time) – RX – For time: 15-12-9-6-3 Box jumps (24/30 in) 10-8-6-4-2 Overhead squats (105/155 lb) – INTERMEDIATE – For time: 15-12-9-6-3 Box jumps (20/24 in) 10-8-6-4-2 Overhead squats (75/115 lb) – BEGINNER – For time: 10-8-6-4-2 Box jumps (12/18 in) 10-8-6-4-2 Overhead squat (35/45 lb) – MASTERS 55+ – For time: 15-12-9-6-3 Box jumps (20/24 in) 10-8-6-4-2 Overhead squats (65/95 lb) Skill Work (Checkmark) Post-workout 2 sets: 3 Turkish get-ups/side – Rest as needed between sets. – Athlete’s choice of load. Stretching (Checkmark) 1 set: :45 foam roll calves/side 1:00 foam roll...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10/10 single leg glute bridge 1 set: 200-meter run 10 scap push-ups 10 alternating single-leg toe touches 10 scap pull-ups 10 good mornings 10 up-downs Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here – INTERMEDIATE – AMRAP 20: 6 deadlifts (125/185 lb) 7 burpee pull-ups 10 KB swings (35/53 lb) 200-m run – BEGINNER – AMRAP 20: 5 deadlifts (65/95 lb) 5 burpee jumping pull-ups 10 Russian KB swings (18/26 lb) 150-m run – MASTERS 55+ – Same as Rx’d DEADLIFT BURPEE PULLUP KETTLEBELL...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Rankel 50:00-70:00 Workout 2: Strength II 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks. Warm-up (No Measure) 1 set: 50 mountain climbers 10 Kang squats 10 Cossack squats 10 scorpions 10 leg swings/leg 200-meter run 1 set: 50 mountain climbers 10 Samson stretches 10 plate counterbalance squats 10 burpees 10 deadlifts 10 single-arm Russian kettlebell swings/arm 5 sets: 3 deadlifts 3 burpee pull-ups 3 kettlebell swings – Build to workout load. – Use workout variations.– Use the first two sets to move through full range of motion and elevate your heart rate without any load. – Use an empty barbell...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Sit-ups 10m Bum kicks 10 Alt. Bottom squat rotation 10m Carioca 10 Band pull apart Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: AMRAP: 400m Run 40 Sit-ups 40 DB Hang clean and jerk 1 x 15/10kg – 35/25lbs 40 Air squat Accessory 6 min EMOM: Min 1: 15-20 Tibialis raises Min 2: 15-20 Calf raises