BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog into 2 Rounds of: 10m High knees 10 Shoulder taps in plank 10m Bum kicks 10 Ring rows 10m Straight leg bounds Bent Over Row (3 x 7, go every 3 min. Keep 2-3 reps in reserve. ) Workout (4 Rounds for reps) 4 x 4 min on / 2 min off: A) AMRAP: Buy in: 400m Run Max cal Erg in the remaining time B) AMRAP: Buy in: 400m Run Max 10m Sled push in the remaining time C) AMRAP: Buy in: 400m Run Max 10m KB Front rack carry 2 x 24/16kg – 53/35lbs in the remaining time D) AMRAP: Buy in: 400m Run Max Burpee pull-up in the remaining time

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Running warm -up | 6:00 1 set: 100-meter jog :30 seconds of skipping 100-meter jog (a little faster) :30 seconds of butt kickers 100-meter run :30 seconds of high knees 100-meter run (workout speed) Band work | 3:00 3 sets: 10 band pass-throughs 10 band pull-aparts (hands at chest height and pull to your chest) 10 band pull-aparts (hands at waist level and pull to your waist) 250612 (Time) – RX – For time: 400-m run 40 ring dips 30 deadlifts (125/185 lb) 20 double-DB step-ups (35/50 lb) (20/20 in) 400-m run – INTERMEDIATE – For time: 400-m run 40 jumping ring dips 30 deadlifts (105/155 lb) 20 double-DB step-ups (20/35 lb) (20/20 in) 400-m run – BEGINNER – For time: 200-m run 20 foot-assisted ring dips 20 deadlifts (55/75 lb) 20 step-ups (20/20 in) 200-m run – MASTERS...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 9:00 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 10 alternating Spiderman stretches 10 PVC good mornings 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 inchworm + push-ups 10 air squats 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 elbow-to-insteps/leg 10 PVC front squats Community Cup Workout 3 (Weight) – RX – In 20 minutes, establish: 1 rep-max front squat 1 rep-max hang power clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Visit games.crossfit.com to view the official scorecard. Stretching (Checkmark) 2 sets: :30 Samson stretch/side :30 elevated pigeon...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-55:00 Workout 1: Community Cup Workout 3 – Pro 65:00-80:00 Workout 2: 250612 90:00-100:00 Workout 3: Skill I 105:00-115:00 Stretching Warm-up (No Measure) 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 10 alternating Spiderman stretches 10 PVC good mornings 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 inchworm + push-ups 10 air squats 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 elbow-to-insteps/leg 10 PVC front squats 1 set: 10 hang power cleans (empty barbell) 10 front squats On an 10:00 clock: Increase the loading of the front squat and hang power clean.* Use the first three sets...