Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: 200m run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 250726 (5 Rounds for reps) – RX – 5 rounds: AMRAP 2: 200m run Max knees-to-elbows – Rest 2:00 between rounds. – INTERMEDIATE – 5 rounds: AMRAP 2: 200m run Max knees-to-armpits – Rest 2:00 between rounds. – BEGINNER – 5 rounds: AMRAP 2: 100m run Max hanging leg raises – Rest 2:00 between rounds. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 200-m cooldown walk 1:00 Samson stretch/side 1:00 elevated pigeon stretch/side – AT-HOME – (5 Rounds for reps) – AT-HOME...

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...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 400m run 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Pre-workout Banded stability work Stretching (Checkmark) 1 set: 1:00 alternating scorpion stretch 1:00 standing hamstring stretch/side – AT-HOME – (Checkmark) – AT-HOME – EMOM 15: Min. 1 | 10 Superman arch-ups + :20 plank hold Min. 2 | 12 alternating double-DB farmers carry reverse lunges Min. 3 | :30 double-DB deadlifts Deadlift (3-3-3-3-3+) – Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are dedicated to the deadlift following a progressive-loading template with...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 1 set: 20 pulls on the rower (easy) 20 air squats 10 broad jumps 10 good mornings 1 set: 20 pulls on the rower (moderate) 20 mountain climbers 10 hang deadlift + shrugs 1 set: 20 pulls on the rower (fast) 10 up-downs 10 hang muscle cleans 10 front squats 2 sets: 150-meter row 6 hang squat cleans 6 burpees – Build in load.– Take your time during the first round and get your body used to moving, especially during the air squats. – By round 4, you should feel ready to take on the workout movements. Use the fourth set to find your workout rhythm and tempo. – Use an empty barbell for the first 3 sets, and then use the final 2 sets...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Bum kicks 10 Squat to stand 10m Straight leg bounds 10 Glute bridge 10m A-skips Workout (Time) 4 rounds for time: 300m Run 10 slam ball 30/20 300m Run 20 slam ball 300m Run 30 Sit-ups TC = 30 min