BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Nasty Girls 45:00-65:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 30 mountain climbers 10 air squats 10 deadlift shrugs 1 set: 30 mountain climbers 10 air squats 10 hang muscle cleans 1 set: 5 small kip swings + 5 big kips 1-3 strict ring pull-ups 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 1-3 ring muscle-ups 2 sets: 10 air squats 1 ring muscle-up 5 hang power cleans – Build to workout load.– Increase the difficulty of...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 4:00 3 sets: 10 PVC pass-throughs 5 false-grip ring rows 6 air squats 5 push-ups 5 pvc 90 degree HPC Low-ring muscle-up | 7:00 Progression // Focus False-grip ring rows // Maintain the false grip. Jumping ring dip or ring dip // Full range of motion. Leg-assisted muscle-up transition // Use the legs to assist. Leg-assisted muscle-up transition // Make sure rings touch low on the chest before the transition. Leg-assisted muscle-up transition // Increase difficulty by walking the feet out little by little. Skill work | 6:00 EMOM 5: 1 false-grip ring pull-up 1 false-grip chest-to-ring pull-up 1 strict muscle-up High-ring muscle-up | 3:00 Progression // Focus False-grip kip swings // Maintain false grip, big kip swings. Muscle-ups // Allow athletes who have muscle-ups to practice a few reps. Nasty Girls (Time) 3 Rounds for time...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m easy Jog 2 rounds: 10 Pogo jumps 10 Baby burpees 10 Squat to stand 10 Alt Single leg good mornings Workout (6 Rounds for time) Every 4 min x 6 sets: A) 2 rounds for time: 15/12 cal Row 8 Burpees over rower B) 2 rounds for time: 150m Run 10 KB Goblet Squat 16/12kg – 35/25lbs C) 2 rounds for time: 1:00 of jumping jacks 12 American KB Swings 16/12kg Alternate between A, B and C.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: 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) 250904 (5 Rounds for reps) – RX – 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down – INTERMEDIATE – Same as Rx’d – BEGINNER – 5 rounds for reps of: AMRAP 5: 600/700-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 foam roll calf/leg 1:00 quad roll calf/leg – AT-HOME – (AMRAP – Reps) – AT-HOME – 5 rounds for reps of:...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Stretching (Checkmark) 2 sets: :45 cobra stretch :45 child’s pose Stamina I (Time) For time: 240/300-calorie C2 bike– 14:00-20:00. – Building stamina and endurance with a monostructural movement. – Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body. Modifications C2 Bike | 190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal ski Back Squat (3-3-3-3-3+) – Welcome to week three of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat. – Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure....