BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. 250412 (Time) – RX – 20 rounds for time: 3 pull-ups 6 push-ups 9 air squats – INTERMEDIATE – 20 rounds for time: 2 pull-ups 4 push-ups 6 air squats – BEGINNER – 8-12 rounds for time: 2 ring rows 4 push-ups from the knees 6 air squats – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout 8 sets: :10 L-sit holds :20 rest Stretching (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME – (Time) 20 rounds for time: 3 up-downs to a target (6/6 in) 6 push-ups 9 air squats Work Your Weakness...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250411 60:00-70:00 Workout 2: Accessory – I 80:00-90:00 Workout 3: Accessory – lI 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 2 power snatches – Build to starting load.– Use the first three sets to move through full...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :40 row 10 PVC pass-through 10 PVC overhead squats to above parallel Skill Work (4 Rounds for weight) Pre-workout 3-4 sets: 2 power snatches 250411 (Calories) – RX – For calories: 30:00 row – Perform 2 power snatches every 20 calories. (95/155) – INTERMEDIATE – Same as Rx’d – (75/115) – BEGINNER – For calories: 30:00 row – Perform 2 power snatches every 20 calories. – Rest 1:00 after each set of 2 snatches. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats – AT-HOME – (Distance) For distance: 30:00 weighted DB carry (35/50 lb) – Wear a 14/20-lb weight vest. – Perform 8 alternating dumbbell power snatches every 3:00, including 0:00. Work Your Weakness Shoulder Press (- STRENGTH II – Shoulder press...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg of choice B) Plank shoulder taps C) Air squats D) Dead hang Strength 12 min EMOM Min 1: 8-12 DB Z-press Min 2: 8-12 Single arm DB row L Min 3: 8-12 Single arm DB row R Workout (4 Rounds for distance) 4 x 3 min on / 90 sec off: 20/15 cal Erg 25 Wall balls 9/6kg – 20/14lbs to 10/9ft max distance KB farmer carry in remaining time 32/24kg – 70/53lbs Aim for a hard but controlled effort. Accessory 6 min EMOM: Min 1: 15-20 Banded face pull Min 2: 15-20 sec Copenhagen plank each side

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill Work (AMRAP – Reps) Pre-workout EMOM 5: :20 double-under practice 250410 (Time) – RX – For time: 30 box jumps (24/30 in) 1,600-m run 25 strict chinup – INTERMEDIATE – For time: 30 box jumps (20/24 in) 1,600-m run 15 strict chinup – BEGINNER – For time: 20 box jumps (12/12 in) 800-m run 15 inverted sup ring row – MASTERS 55+ – For time: 30 box jumps (20/24 in) 1,600-m run 25 strict chinup Stretching (Checkmark) 2 sets: 1:00 foam roll IT band/leg 1:00 lacrosse ball roll/foot – AT-HOME – (Time) For time: Broad jump (100 ft) 1,600-m run 30 alternating double-DB renegade rows (35/50 lb) Optional Murph Prep...