BayWay CrossFit – Run Strong Metcon (Distance) Zone 2 Long Run: 35 minutes @ 60-70% of your max heart rateMax Heart Rate: 220 – (your age) = MHR Example: 36 year old 220 – 36 = 184 MHR Zone 2 Calculation: .60 * 184 = 111 .70 * 184 = 129 Zone 2 Range – 111 to 129

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Partner dynamic warm-up | 9:00 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel – Emphasize maintaining weight in the heels and knees over toes. 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squat initiations – Emphasize keeping the armpits forward and pressing up into the PVC. 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squats to above parallel – Emphasis on maintaining the previously practiced shoulder position while sending the hips further back and down, and knees further out. Metcon (Time) – RX – On a 15:00 clock: 75 burpees – Every minute on the minute, starting at 0:00, complete...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250809 50:00-65:00 Workout 2: 250810 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 1:30 bike (easy pace) 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 10 V-ups 20 alternating reverse lunges 1:00 bike (moderate) 1 set: 10 strict hanging knee raises 20 air squats :30 bike (fast) 1 set: 5 strict toes-to-bars 10 double-dumbbell squats :30 bike...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250809 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 5 strict toes-to-bars 15 double-DB front squats (35/50 lb) 6/10-cal Echo bike – 1 person does a round, then the next person does a round. – After each partner completes a round, add 1 calorie to the bike. – INTERMEDIATE – AMRAP 20 with a partner: 5 strict straight leg raises 10 double-DB front squats (35/50 lb) 6/10-cal Echo bike – 1 person does a round, then the next person does a round. – After each partner completes a round, add 1 calorie to the bike. – BEGINNER – AMRAP 20 with a partner: 5...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Grace 40:00-60:00 Workout 2: 250807 70:00-85:00 Workout 3: Strength III 90:00-100:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 5:00 slow run, bike, row, or ski 3 sets: 10 PVC pass throughs 10 PVC good mornings 10 PVC muscle snatches 10 PVC shoulder presses 1 set: 10 deadlifts (empty barbell) 10 clean pulls 10 muscle cleans 10 front squats 10 push jerks 3 sets: 5 clean and jerks – Build in load.– Use the first three sets to elevate your heart rate and limber up....