BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-85:00 Workout 2: 250806 95:00-110:00 Workout 3: Accessory – I 115:00-125:00 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) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 5:00 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up | 7:00 AMRAP 6: :30 shuttle run 4 inchworm + push-ups 8 air squats 12 up-downs Workout prep | 10:00 1 set: 10 push presses (empty bar) 100-meter run 1 set: 8 push presses, heavier 100-meter run 1 set: 6 push presses, workout load 100-meter run 250806 (Time) RX For time: 1-2-3-4-5-6-7-8-9-10 Push press (85/135 lb) – Run 100 meters after each round. Intermediate For time: 1-2-3-4-5-6-7-8-9-10 Push press (65/95 lb) – Run 100 meters after each round. Beginner For time: 2-4-6-8-10 Push press (35/45 lb) – Run 100 meters after each round. Masters For time: 1-2-3-4-5-6-7-8-9-10 Push press (75/115 lb) – Run 100 meters after each round. Skill Work (Checkmark) Skill Work Post-workout 3 sets: Single-arm KB overhead walk, right...

BayWay CrossFit – Run Strong Metcon (3 Rounds for distance) Speed/Threshold Workout: 3 x 5 min @ 10K pace with 2 min walk/jog recoveryIf you do not know your 10k time – Take your most recent 1-mile time and add 60–75 seconds per mile to estimate your 10K pace. Example: 1-mile time = 7:00 Add 60–75 seconds → 10K pace ≈ 8:00–8:15 per mile Use that pace for the 5-minute intervals.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250805 50:00-70:00 Workout 2: Stamina I 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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) On a 10:00 clock: :30 row, bike, ski, or air runner 5 scap pull-ups 5 kettlebell swings (light) 5 kip swings 5 kettlebell strict presses/arm (light) 5 wall squats 2 sets: :30 double-unders 5-10 squats 5-10 sit-ups 5-10 push-ups 5-10 pull-ups 3 sets: 5 deadlifts – Build in load. – Rest as need between sets.– Move at a conversational pace through the first part of the...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: :30 jump rope 5 inchworms 10 Samson stretch lunges :30 bike :30 plank hold 1 set: :30 jump rope 5 inchworms 10 alternating Cossack squats :10 bike sprint :30 sit-ups 250805 (Time) – RX – For time: 150 double-unders 125 air squats 100 sit-ups 75 push-ups 50 cal bike 25 deadlifts (175/245 lb) – INTERMEDIATE – For time 100 double-unders 100 air squats 75 sit-ups 50 push-ups 40 cal bike 25 deadlifts (115/175 lb) – BEGINNER – 2 rounds for time: 50 single-unders 30 air squats 25 sit-ups 20 push-ups from the knees 15 cal bike 10 deadlifts (55/75 lb) – MASTERS 55+ – For time: 100 double-unders 100 air squats 75 sit-ups 50 push-ups 40 cal bike 25 deadlifts (115/175 lb) Stretching (Checkmark) 1 set 1:00 child’s pose 1:00 banded shoulder stretch/arm –...