BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250505 40:00-60:00 Workout 2: Strength III 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 1 set: 1:00 row (easy pace) 10 scorpion stretches (slow) 10 table tops (slow) :20 sit and reach (middle) :20 sit and reach (left leg) :20 sit and reach (right leg) 1 set: 1:00 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating reverse lunges 1 set: 1:00 row (moderate pace) 10 up-downs 10 knees-to-armpits 10 up-downs 1 set: 1:00 row (workout pace) 10...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

Announcements Fitness Is A Family Business – Spotify 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 1 set: 400-meter run (easy pace) 1 set: Bear crawl Samson lunges Soldier kicks Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump – Perform each movement 25 ft down and back. 1 set: 200-meter run (moderate pace) 3 rounds: :30 jump rope :30 rest 1 set: 200-meter run (fast/stride) Deadlift (Pre-workout Every 2:00 for 5 sets: 5 deadlifts) 250503 (Time) – RX – 3 rounds for time of: 50 double-unders 12 deadlifts (155/225 lb) Right into… 800-m run – INTERMEDIATE – 3 rounds for time of: 30 double-unders 12 deadlifts (125/185 lb) directly into… 800-m run – BEGINNER – 3 rounds for...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250503 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Midline 90:00-100:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 1 set: 3:00 jog 1 set: :30 up-downs 5 inchworm + push-ups 5 kettlebell windmills/arm :30 single-unders 1 set: :30 up-downs 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left :30 double-unders 1 set: :30 lateral burpees over the kettlebell 20 kettlebell swings 3 sets: :20 single-unders 5-8 unbroken deadlifts (building) – Rest 1:00 between sets.– Begin with a 3-minute slow/moderate jog to start getting warm. – Use the kettlebell movements to...