BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-40:00 Workout 1: Community Cup Workout 2 – Pro 50:00-70:00 Workout 2: Stamina I 75:00-85:00 Stretching Warm-up (No Measure) 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 PVC pass-throughs Every 2:00 for 3 sets: :45 row 5 wall-facing squats 2 sets: 3 pause overhead squats 3 overhead squats – Build in load to your workout weight 1 set: 8 toes-to-bars 8 overhead squats 10-cal row 1 set: 10-cal row 8 overhead squats 8 chest-to-bar pull-ups Community Cup Workout 2 – Pro (4 Rounds for reps) 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 scap pull-ups Row and squat warm-up | 6:00 Every 2:00 for 3 sets: :45 row 5 wall-facing squats Community Cup Workout 2 (4 Rounds for reps) – RX / ADVANCED – Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats (65/95 lb) Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats Max chest-to-bar pull-ups Your score is the total number of reps completed. – INTERMEDIATE – Complete as many reps...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Squat to stand 10 Hollow rocks 10m High knees 10m Bum kicks 10m Straight leg kicks 10m Straight leg toe touch Workout (AMRAP – Rounds and Reps) 25 min AMRAP: 400m Run
 15 KB Goblet squats 1 x 24/16kg – 53/35lbs 20 Sit-ups

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Community Cup Workout 1 – Pro 50:00-70:00 Workout 2: Strength III 75:00-85:00 Stretching Warm-up (No Measure) 2 sets: 5 plank to downward dogs 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs 1 set: 20 mountain climbers 5 hand-release push-ups 10 box step-ups 20 up-downs 10 box jump-overs 5 hand-release push-ups 20 jumping jacks 2 sets: 5 box jump-overs 4 dumbbell snatches 3 handstand push-ups – Rest 1:00 between sets.* Move through the first few sets of this warm-up, focusing on getting the body moving and increasing range of motion. * Work on finding your load for the dumbbell snatches. * Work on your pacing and breathing in the last two sets. Community Cup Workout 1 – Pro (AMRAP – Rounds and Reps) AMRAP 20: 15 box...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-up + look right and look left 10 banded pass-throughs Dynamic warm-up | 6:00 1 set: 20 mountain climbers 5 hand-release push-ups 10 box step-ups 20 up-downs 10 box jump-overs 5 hand-release push-ups 20 jumping jacks Community Cup Workout 1 (AMRAP – Rounds and Reps) – RX / ADVANCED – AMRAP 20: 15 box jump-overs (20/24 in) 10 dumbbell snatches (35/50 lb) 5 handstand push-ups – INTERMEDIATE – AMRAP 20: 15 box jump-overs (20/24 in) 10 dumbbell snatches (35/50 lb) 5 hand-release push-ups – BEGINNER / ROOKIE – AMRAP 20: 12 box step-overs (20 in) 9 dumbbell snatches (20/35 lb) 3 hand-release push-ups – MASTERS 55+ – Visit games.crossfit.com to view the official scorecard. Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 banded shoulder...