BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats Squat Clean (- RX – For load: Squat clean 2-2-2-2-2-2-2 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Squat clean 3-3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Skill Work (Checkmark) Post-workout 3 rounds: :30 med-ball bear hug (14/20 lb) :30 med-ball bear-hug squats – Hold the medicine ball in a bear hug for the full 3:00. Stretching (Checkmark) 1 set: 1:00 standing pike stretch 1:00 frog stretch 1:00 saddle stretch – AT-HOME – (7 Rounds for time) – AT-HOME – Every 3:00 for 7 sets: 3-7 DB deadlifts 3-7 DB hang squat cleans 3-7 DB front squats – Perform the same number of reps for all three movements. – Complete each set unbroken.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250802 45:00-65:00 Workout 2: Sled Work 75:00-95:00 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) 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: :30 plank hold 10 burpees 10 box step-ups 10 kip swings 2 sets: 10 sit-ups 8 box jumps (20/24 in) 6 chest-to-bar pull-ups – Rest 1:00 between sets.– Use the first three sets to increase range of motion and elevate your heart rate. –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Shoulder warm-up | 3:00 1 set: :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction Progressive warm-up | 7:00 1 set: 20 mountain climbers 10 alternating box step-ups 10 ring rows 1 set: 5 strict sit-ups 5 box jumps, slow 5-10 feet-elevated ring rows 1 set: 10 sit-ups 10 box jumps, fast 1-5 strict pull-ups 250802 (Time) – RX – 5 rounds for time of: 20 sit-ups 15 box jumps (20/24 in) 10 chest-to-bar pull-ups – INTERMEDIATE – 5 rounds for time of: 20 sit-ups 10 box jumps (20/24 in) 10 pull-ups – BEGINNER – 5 rounds for time of: 12 sit-ups 10 box step-ups (20/20 in) 8 ring rows – MASTERS 55+ – 5 rounds for time of: 20 sit-ups 15 box...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250801 55:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Skill I 95:00-105:00 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) 1 set: 400-meter jog 25 ft of each: Walk on toes Walk on heels Bunny hops High knees Butt kickers Lateral shuffle/direction Karaoke/direction High knee skipping Walking lunges Broad jumps Burpee broad jumps 1 set: :30 calf stretch/leg :30 leg swings/leg 2 sets: 200-meter run 250-meter row– Start the warm-up with a slow 400-meter jog. – Run through 25 feet of line drills for each movement. The distance...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Running dynamic warm-up | 7:00 1 set: 200-meter run, slow 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 250801 (Time) – RX – For time: 1,600-m run 1,000-m row 1,600-m run – INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 1,000-m run 750-m row 1,000-m run – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 foam roll calves 1:00 standing calf stretch/leg – AT-HOME – (Time) – AT-HOME – For time: 1,600-m run 120 alternating...