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 | 5:00 1 round: 200-meter jog :20 high knees :20 butt kickers :20 up-downs :20 Samson stretch/side 200-meter run (faster) 250714 (Time) – RX – For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run – INTERMEDIATE – For time: 400-m run 30 knees-to-chests 400-m run 5 wall walks 400-m run 30 knees-to-chests 400-m run – BEGINNER – For time: 200-m run 20 hanging knee raises 200-m run 5 inchworm + push-ups 200-m run 20 hanging knee raises 200-m run – MASTERS 55+ – For time: 400-meter run 30 toes-to-bar 400-meter run 10 partial wall walks 400-meter run 30 toes-to-bar 400-meter run Skill Work (Checkmark) Post-workout 3 sets: 10 good mornings – Build in load, but only as...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 4 High Box Jump 30/40 12 single-arm KB box step-ups (20/20 in) 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 4 High box jump 24/30 12 single-arm KB box step-ups (20/20 in) 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 box step-ups (12/20 in) 3 ring rows –...

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 | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 10 2 hand 1 KB pushup 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 6 High Box Jump 30/36 12 KB goblet reverse lunges 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 6 High box jump 24/30 12 KB goblet reverse lunges 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 reverse lunges 3 ring rows – MASTERS 55+ – 5...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250714 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 leg swings/leg (across body) 1 set: :30 mountain climbers 10 push-ups to down dog 10 air squats 10 V-ups 1 set: 100-meter run 10 inchworms 10 hanging knee raises 1 set: 100-meter run 5 wall walks (half range of motion) 10 knees-to-armpits 1 set: 100-meter run 3 wall walks (full range of motion) 5 toes-to-bars– Each warm-up set builds on the previous and gets more challenging. By the end,...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day