BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 200m run 10 stretch :30 jump rope :30 gymnastic 250814 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 10 toes-to-bars 60 double-unders 10 toes-to-bars 40 double-unders 10 toes-to-bars 20 double-unders 10 toes-to-bars 10 double-unders 10 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS 55+ – For time: 75 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 45 double-unders 20 toes-to-bars 30 double-unders 20 toes-to-bars 15 double-unders 20 toes-to-bars Skill Work (Checkmark) Post-workout Accumulate: 2:00 double-KB front-rack hold 1:00 hollow hold 1:00 plank hold Stretching (Checkmark) Accumulate: 1:00 couch stretch/leg 1:00 banded shoulder...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 45 sec row 10 Baby burpees 10 Air squats 5 Rolling straddle stretch Strength 4 Rounds of: 12 DB Z-Press 12-15 Ring rows / with elevated feet Rest 1 min between sets. Workout (5 Rounds for reps) 5 × 3 min on / 1 min of: Buy in: 20/15 cal row AMRAP in remaining time: 12 thruster 35/50 4 box jump 20/20

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250813 50:00-60:00 Workout 2: 250814 70:00-90:00 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) 3 sets: 1:00 bike, row, ski, or run 10 alternating Spiderman stretches 10 leg swings/leg (across body) 10 good mornings 10 air squats 1 set: 10 back squats 5 back squats 5 back squats 5 back squats – Build in load to workout weight. – Take the weight off a rack.– Use the first three sets to elevate your heart rate and limber up before getting a...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Squat warm-up | 8:00 3 sets: 100m run 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 10 Russian KBS 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: Back squat 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 child’s pose :15-:30 Samson stretch/leg – AT-HOME – (5 Rounds for reps) – AT-HOME – 5 x 1:00 rounds for reps of: 10 DB reverse lunges (35/50 lb) Max dumbbell front squats – Use two dumbbells. – Rest 2:00 between rounds. Work Your Weakness – SKILL I – (Checkmark) — 3 sets: :20 ring plank hold (right arm) :20 ring plank hold (left arm) :20 L-sit hold 10 strict toes-to-bars– For the ring plank holds, lower a single...