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 60:00-75:00 Workout 2: 250414 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 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) 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 + slow rebound 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)...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250412 45:00-65:00 Workout 2: Run Double-under 75:00-90:00 Workout 3: Strength III 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) 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 1 set: 5-10 pull-ups 5-10 push-ups 5-10 squats– Complete at least 5 rounds. – After the warm-up, practice 5-10 reps of each movement in the workout. 250412 (Time) 20 rounds for time: 3 pull-ups 6 push-ups 9 air squatsStimulus & Goals – 11:00-16:00....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. 250412 (Time) – RX – 20 rounds for time: 3 pull-ups 6 push-ups 9 air squats – INTERMEDIATE – 20 rounds for time: 2 pull-ups 4 push-ups 6 air squats – BEGINNER – 8-12 rounds for time: 2 ring rows 4 push-ups from the knees 6 air squats – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout 8 sets: :10 L-sit holds :20 rest Stretching (Checkmark) Accumulate: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side – AT-HOME – (Time) 20 rounds for time: 3 up-downs to a target (6/6 in) 6 push-ups 9 air squats Work Your Weakness...