BayWay CrossFit – Hybrid View Public Whiteboard Warm up 800m Easy jog, into 2 rounds of: 10m High knees 10 Squat to stand 10m Bum kicks 20 Alt. Plank shoulder taps 10m A-skips Workout (Time) 4 rounds for time: 1000m Run 25 DB Deadlift 2 x 15/10kg – 35/25lbs 15 DB Thrusters 2 x 15/10kg – 35/25lbs TC = 30 min Mobility 6 min EMOM: Min 1: Jefferson curls with rotation Min 2: Glute stretch L Min 3: Glute stretch R Min 4: Supinated grip dead hang Min 5: Preacher stretch Min 6: Elephant walk

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250604 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 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 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – In the fourth set,...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean at the torso and flat back. 10 row pulls, legs, then hips // timing legs first, then hips. 10 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms. 10 full strokes // legs, hips, arms, arms, hips, legs. Rowing pace 3 sets 1:00 row 1:00 rest – Increase your pace each round to find your pace for the workout. 250604 (Time) – RX – 4 rounds for time: 400/500-m row 10 shoulder-to-overheads (125/185 lb) – INTERMEDIATE – 4 rounds for time: 400/500-m row 10 shoulder-to-overheads (75/115 lb) – BEGINNER – 4 rounds for time: 200/250-m row 10 shoulder-to-overheads (35/45 lb) – MASTERS 55+ – 4 rounds for time: 400/500-meter row 10 shoulder-to-overhead (95/135 lb) Stretching (Checkmark) 2 sets:...

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)...