BayWay CrossFit – Hybrid View Public Whiteboard Warm up Warm up: 600m easy jog into 2 x 100m Strides* 2 rounds for quality: 10 Alt. Cossack squats 10 Rocking push ups 10 Alt. Lunges 10 Hollow rocks 5 Down ups *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point. Workout (Time) Buy in: 1.2k Run 5 Rounds for time: 20m KB Goblet walking lunges 24/16kg – 53/35lbs (2 x 10m) 15 Down ups 20 Sit-ups Cash out: 1.2k Run Time cap = 30 min Mobility 6 min EMOM: Min 1: Cat and Cow flow Min 2: Dead hang Min 3: Lying chest/pec stretch L Min 4: Lying chest/pec stretch R Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 2:00 bike 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon (Time) Every 2:00 for 5 sets: 12/16-calorie bike– Each set should be at least a 90% effort. – Choose calorie goal that allows you to finish each set in 60 seconds or less. – Use any bike or substitute another machine if necessary. Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 standing hamstring stretch/side – AT-HOME – (AMRAP – Reps) EMOM 15: Min. 1 | 15 Superman arch-ups Min. 2 | 20 jumping lunges Min. 3 | :30 double-DB deadlifts Work Your Weakness Optional Murph Prep – All Metcon (No Measure) 3 Rounds: – 6...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250407 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 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 5:00 clock: :40 easy row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats 7 hanging knee raises :20 PVC front squat hold 3 sets: 3 knees-to-elbows 5 front squats – Build in load to your first working set.– Use the 5-minute clock to elevate your heart rate and get a little out of breath. – Dial in your squat technique through the...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups 250407 (Time) – RX – 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (75/115 lb) – INTERMEDIATE – 18-15-12-9-6 reps for time of: Knees-to-elbows Front squats (65/95 lb) – BEGINNER – 15-12-9-6-3 reps for time of: Hanging knee raises Front squats (35/45 lb) – MASTERS 55+ – 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (55/75 lb) Skill Work (Checkmark) Post-workout Accumulate: 2:00 ring support hold Stretching (Checkmark) 1 set: 1:00 foam roll quads 1:00 couch stretch/side – AT-HOME – (Time) 21-18-15-12-9 reps for time of: Weighted sit-ups (10/15 lb) Double-DB front squats (35/50 lb) Work Your Weakness – SKILL I – (Checkmark) 3 sets: 10 strict toes-to-bars 20 GHD back extensions – Rest as needed between sets.– Prioritize technique over...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips into: 2 x 100m Strides* *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point. Running (No Measure) Main set: 2 Rounds of: 1000m RPE 8-9 (hard pace) 400m easy recovery 800m RPE 8-9 (hard pace) 400m easy recovery 600m RPE 8-9 (hard pace) 400m easy recovery Cool down: 3-5 min easy jog/walk, barefoot if possible