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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 2 sets: :20 band pull-aparts :20 band pass-throughs 2 sets: 5 ring rows 5 push-ups from the knees :10 ring support hold 10 scap pull-ups Progressive warm-up 1 set: 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 1 set: 2 push-ups + lift feet onto wall (wall walk initiation) 3 dumbbell power cleans/arm 1 set: 1-2 partial wall walks 3 dumbbell muscle snatches/arm 1 set: 1-2 wall walks 3 dumbbell power snatches/arm 250404 (AMRAP – Rounds and Reps) – RX – AMRAP 25: 1,000-m run 10 ring muscle-ups 10 wall walks 20 DB snatches, right (35/50 lb) 20 DB snatches, left – INTERMEDIATE – AMRAP 25: 1,000-m run 10 jumping muscle-ups 10 partial wall walks 20 DB snatches, right (20/35 lb) 20 DB snatches, left – BEGINNER – AMRAP 25: 800-m run 10 low-ring...

BayWay CrossFit – CrossFit View Public Whiteboard Partner General Warm-up (No Measure) 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms 250404 (Time) – RX – For time with a partner: 100-cal row 50 synchronized sit-ups 100 KB swings (35/53 lb) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. – INTERMEDIATE – For time with a partner: 75-cal row 50 synchronized sit-ups 75 KB swings (35/53 lb) 50 synchronized sit-ups 75-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar. – BEGINNER – For time with a partner: 50-cal row 25 synchronized sit-ups 75 KB swings (18/26 lb) 25 synchronized sit-ups 50-cal row...