BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Alt. Lunges 10 Rocking push-ups 10m Straight leg bounds 10m A-skips Workout (2 Rounds for reps) Workout: 2 x 15 min on / 3 min off: A) AMRAP: 200m Run 10 Burpee box jump step overs 24/20in 20 Alt. DB Snatch 1 x 15/10kg – 35/25lbs B) AMRAP: 12/10 echo bike cals 10 Burpees over the sandbag (lateral) 20 Alt. Sandbag forward lunges 20/10kg – 45/20lbs

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250805 50:00-70:00 Workout 2: Stamina I 80:00-95:00 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) On a 10:00 clock: :30 row, bike, ski, or air runner 5 scap pull-ups 5 kettlebell swings (light) 5 kip swings 5 kettlebell strict presses/arm (light) 5 wall squats 2 sets: :30 double-unders 5-10 squats 5-10 sit-ups 5-10 push-ups 5-10 pull-ups 3 sets: 5 deadlifts – Build in load. – Rest as need between sets.– Move at a conversational pace through the first part of the...

BayWay CrossFit – Run Strong Back Squat ( 4×5 @ moderate-heavy) Push Press (4×4 building) Power Clean (5×2 @ ~70%) Metcon (Checkmark) Super Set: DB Bulgarian Split Squat (3×8/leg) Chin-Ups (3×8) Metcon (Checkmark) Core Finisher: 3 rounds 20 V-ups 30s Plank 10 GHD sit-ups

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250804 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: Skill I 85:00-95:00 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) 3 sets: 1:00 bike, row, or ski 10 good mornings 10 front squats 10 push presses 1 set: 5 shoulder presses 5 dip-stand (slow) 5 dip-stand (fast) (pull chin out of the way) 5 push presses Every 2:00 x 3 sets: 5 push presses 100-meter run – Build in load to your first working set.– Use an empty barbell for the warm-up and push press work. –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 4 High Box Jump 30/40 12 single-arm KB box step-ups (20/20 in) 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 4 High box jump 24/30 12 single-arm KB box step-ups (20/20 in) 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 box step-ups (12/20 in) 3 ring rows – MASTERS 55+ – 5 rounds for time: 12 KB goblet squats (26/35...