BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 rounds of: 10m High knees 10 Russian KB swing 1 x 16/12kg – 35/25lbs 10m Bum kicks 10 Walking lunges 10 Hollow rocks Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 800m Run 10 KB Hang cleans 2x 16/12kg – 35/25lbs 20m KB Front rack walking lunges 2x 16/12kg – 35/25lbs 30 Sit-ups Mobility 6 min EMOM: Min 1: Hip flow Min 2: Cat and cow flow Min 3: Down dog Min 4: Prayer stretch Min 5: Couch stretch L Min 6: Couch stretch R Accessory 9 min EMOM: Min 1: 8-10 Ring rows Min 2: 15-20 sec Copenhagen plank each side Min 3: 15-20 Banded knee crunches

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250603 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Conditioning 95:00-105:00 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) 1 set: 3:00 row, bike, or ski 1 set: 10 up-downs 10 reverse lunges 10 scap shrugs on the pull-up bar 1 set: 10 front-rack lunges (empty barbell) 10 up-downs 10 chin-over-bar pull-ups 3 sets: 4 front rack lunges 4 bar-facing burpees 4 chest-to-bar pull-ups – Rest 1:00 between sets.– Use the first three sets to increase your range of motion and elevate your heart rate. – Use the final three sets to practice the movements you plan to perform in the workout and...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200m run 10 alternating scorpion stretches :30 plank hold 1 set: 200m run 10 air squats 5 scap pull-ups 1 set: 5 updown 10 lunges :30 mountain climbers 1 set: 5 burpee 10 front-rack lunges 5 scap pull-ups :30 rest Skill Work (5 Rounds for weight) Pre-workout Every 2:00 for 5 sets: 1 power clean 1 front rack lunge, right leg 1 front rack lunge, left leg 250603 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 10 alternating front-rack lunges (95/135 lb) 10 bar-facing burpees 10 chest-to-bar pull-ups – INTERMEDIATE – AMRAP 10: 10 alternating front-rack lunges (65/95 lb) 10 bar-facing burpees 10 chin-over-bar pull-ups – BEGINNER – AMRAP 10: 10 alternating front-rack lunges (35/45 lb) 10 bar-facing burpees 10 ring rows – MASTERS 55+ – AMRAP 10: 10 alternating front rack lunges (65/95 lb)...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups– INTERMEDIATE – For time: 21-15-9 Deadlifts (125/185 lb) 12-9-6 Handstand push-ups – BEGINNER – For time: 15-12-9 Deadlifts (55/75 lb) Dumbbell shoulder press (15/20 lb) – MASTERS 55+ – For time: 21-15-9 Deadlifts (125/185 lb) Double-DB push presses (20/35 lb) Skill Work (AMRAP – Reps) Post-workout 4 sets: :20 hollow rocks :10 rest Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg – AT-HOME – (Time) For time: 42 DB deadlifts (35/50 lb) 21 pike push-ups 30 DB...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 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: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet-elevated shoulder taps – Rest :10 between sets. 1 set: 10 deadlifts (empty bar) :20 handstand hold 1 set: 10 deadlifts (loading up) 5-10 handstand push-ups 1 set: 10 deadlifts (working weight) 5-10 handstand push-ups– The beginning portion of today’s warm-up is intended to get your shoulders prepared for the handstand push-ups and hamstrings ready for deadlifts. – When it’s time to warm up the deadlifts and handstand push-ups,...