BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row (easy) 10 single-leg calf raises/leg 10 alternating step-ups (slow) 1 set: :45 row (moderate) 20 alternating toy soldiers 10 alternating step-ups (fast) 1 set: :30 row (fast) :15 Samson stretch/lunge/leg 5 box jumps (slow) 1 set: :20 row (sprint) 10 box jumps (fast) 250417 (Time) – RX – 5 rounds for time: 15 toes-to-bars 20 box jumps (20/24 in) – Step down from the box. – INTERMEDIATE – 5 rounds for time: 10 toes-to-bars 15 box jumps (20/24 in) – Step down from the box. – BEGINNER – 5 rounds for time: 10 hanging leg raises 10 box jumps (12/12 in) – Step down from the box. – MASTERS 55+ – 5 rounds for time: 15 toes-to-bars 20 box jumps or box step-ups (20/24 in) – Step down from the box. Metcon (4 Rounds for...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 100m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 400m Run 30 Push-ups / Kneeling 400m Run 45 Air squats Time cap = 30 min

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 30 sec erg 10 Alt. step ups 20″ 10 Banded face pull 10 Tuck ups Strength 12 min EMOM Min 1: 10-20 sec Hanging L-sit / Tuck hold Min 2: 8-12 DB Goblet box step up L Min 3. 8-12 DB Goblet box step up R Min 4: 10m Sled pull Workout (AMRAP – Rounds and Reps) 15 min AMRAP: 20/15 cal Erg 15 V-ups / Tuck ups 10 Russian KB Swings 24/16kg – 53/35lbs Accessory 3 rounds for quality: 8 KB Windmill each side 10-12 Single leg calf raises each side 15-20 Tibialis raises

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-90:00 Workout 3: 250417 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 row, bike, or ski 1 set: 5 hang snatch grip deadlift shrugs 5 shoulder presses 5 sumo deadlifts 5 air squats 1 set: 10 hang muscle snatches 5 dip drive (bar in front rack) 5 sumo deadlift + shrugs 5 front squats 1 set: 10 hang power snatches 10 push presses 10 sumo deadlift high pulls 10 front squats 1 set: 10 hang power snatches 10 push presses 10 sumo...