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...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Run prep 1 set: 200-meter run PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. • The whole group does penalty reps if a PVC falls. Suggested penalty movements: 20 mountain climbers 10 jumping jacks 5 air squats 3 burpees 5 PVC pass-throughs Shoulder warm-up 2 sets: :20 band pull-aparts 8 push-ups from the knees 8 scap pull-ups :10 ring support hold 250607 (Time) – RX – For time: 2 ring muscle-ups 100-m single-DB carry (35/50 lb) 200-m run 4 ring muscle-ups 100-m single-DB carry 200-m run 6 ring muscle-ups 100-m single-DB carry 200-m run 8 ring muscle-ups 100-m single-DB carry 200-m run 10 ring muscle-ups 100-m single-DB carry 200-m run...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :20 alternating reverse lunges :20 ring rows :20 burpees 1 set: 20 mountain climbers 10 ring push-ups or ring dips 10 air squats 10 pull-ups 100-meter single-dumbbell carry 1 set: 5 small kip swings + 5 big kips 100-meter jog 1-3 strict ring pull-ups 100-meter jog 3 strict ring pull-ups + 3 kipping ring pull-ups 100-meter single-dumbbell carry 200-meter jog 1-3 ring muscle-ups– Use this progressive warm-up to build to the ring muscle-up. –...