BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees 10 jumping jacks 10 air squats 10 jumping jacks 5 push-ups 10 jumping jacks 10 air squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here– INTERMEDIATE – For time: 1-mile run 50 pull-ups 100 push-ups 150 air squats 1-mile run – Partition the pull-ups, push-ups, and squats as needed. – Head out for the second run no later than 25:00. – BEGINNER – For time: 800-m run Then: 10 rounds: 5 ring rows 10 hand-elevated push-ups 15 air squats Then: 800-m run...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Jump Walk 100:00-110:00 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 weighted med-ball AbMat sit-ups 10 hanging knee raises 20 alternating lunges 1 set: 1:00 row (moderate pace) 10 GHD sit-ups to parallel 10 up-downs 10 knees-to-armpits 10 up-downs 1 set: 1:00 row (workout pace) 10 GHD sit-ups 10 up-downs 10 toes-to-bars 10 up-downs– Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx’d...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang 250524 (Time) – RX – For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories bike 60 toes-to-bars 56/80 calories bike 60 synchronized strict knees-to-elbows 42/60 calories bike – INTERMEDIATE – For time with a partner: 60 synchronized AbMat sit-ups 56/80 calories bike 60 knees-to-armpits 42/60 calories bike 60 synchronized strict knees-to-elbows 30/40 calories bike – BEGINNER – For time with a partner: 30 synchronized AbMat sit-ups 42/60 calories bike 30 lying toes-to-bars 30/40 calories bike 60 synchronized strict hanging knee raises 16/20 calories bike – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 cobra stretch 1:00 couch stretch/side – AT-HOME – (Time) For time with a partner: 60 synchro AbMat sit-ups...