BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-95:00 Workout 2: 250507 105:00-125:00 Workout 3: 250508 130:00-140:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-downs (alternating step-down leg) 5 box jumps + squat landing 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10 jump, punch, and lands with arms extended...

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops each run. 1 set: 200-meter run, faster 250506 (Time) – RX – 2 rounds for time: 200-m run 15 back squats (95/135 lb) 200-m run 12 front squats (95/135 lb) 200-m run 9 overhead squats (95/135 lb) – INTERMEDIATE – 2 rounds for time: 200-m run 15 back squats (65/95 lb) 200-m run 12 front squats (65/95 lb) 200-m run 9 overhead squats (65/95 lb) – BEGINNER – 2 rounds for time: 100-m run 9 back squats (35/45 lb) 100-m run 6 front squats (35/45 lb) 100-m run 3 overhead squats (35/45...

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips 6 Alt. Single arm DB man makers 10/5kg Workout (4 Rounds for time) 4 Rounds for time: 1k Run 10 Alt. Single arm DB man makers 1 x 15/10kg – 35/25lbs TC = 30 min Mobility 5 min EMOM: Min 1: Cat and cow flow Min 2: Glute stretch L Min 3: Glute stretch R Min 4: Preacher stretch Min 5: Supinated grip dead hang

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250506 45:00-60:00 Workout 2: Skill I 70:00-75:00 Workout 3: Sandbag Plank 80:00-90:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 1 set: :30 row, bike, or ski 10 snatch-grip deadlifts 1 set: :30 row, bike, or ski 10 snatch pulls 1 set: :30 row, bike, or ski 10 overhead squats 1 set: :30 row, bike, or ski 10 hang power snatches 3 sets: 4 back squats 3 front squats 2 overhead squats 50-meter run – Rest 1:00 between sets. – Build to working weight.– Use this progressive warm-up to practice and refine...

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises 250505 (Time) – RX – For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars – INTERMEDIATE – For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 10-8-6-4-2 Toes-to-bars – BEGINNER – For time: 15-12-9-6-3 Calorie row 10-8-6-4-2 Hanging knee raises – MASTERS 55+ – Same as Rx’d Skill Work (4 Rounds for weight) Post-workout 4 sets: Front-rack carry (100 ft) – Rest 1:00 between sets. Stretching (Checkmark) 1 set: 1:00 scorpion stretch/side 1:00 child’s pose stretch – AT-HOME – (Time) For time: 25-20-15-10-5: Up-downs to a target (6/6 in) V-ups Work Your Weakness Weighted Pull-ups (- STRENGTH III – 7 sets: 3 weighted pull-ups – Rest 1:00-2:00 between sets. )...