Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250730 60:00-75:00 Workout 2: 250731 85:00-95:00 Workout 3: Barbell Cycling 100:00-110:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 100-meter jog Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for height Skip for distance 4 sets: :20 bike – Rest 1:00 between efforts– Use this running warm-up to generally increase the range of motion of the body and elevate the heart rate. – Increase your bike pace and practice hitting the intervals at a near all-out effort. Be sure to rest...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups 250730 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 9/12-cal bike – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 10 sets: 5/8-cal bike – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout On an 8:00 clock: Handstand practice Stretching (Checkmark) 1 set: 200-m cooldown walk 1:00 couch stretch/leg – AT-HOME – (10 Rounds for time) – AT-HOME – Every 3:00 for 10 sets: 10 jumping lunges 100-m run – SKILL I – (Checkmark) EMOM 8: Min 1 | :30 strict toes-to-bars Min 2 | 5-10 strict ring dips— – Scale toes-to-bar range of motion or adjust the movement to...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250729 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 200-meter jog 10 alternating plank reach-throughs 5 small kip swings + 5 big kips 1-3 strict pull-ups 1 set: 10 walking lunges 3 kipping pull-ups 10 alternating Samson stretches 3 chest-to-bar pull-ups 1 set: 10 dumbbell goblet-hold walking lunges 1-3 bar muscle-ups – Use workout variations.–...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 3 sets: 30 jumping jacks 20 mountain climbers 10 forward lunges Shoulder warm-up | 4:00 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 250729 (Time) – RX – 5 rounds for time of: 7 bar muscle-ups 21 DB goblet-hold lunges (35/50 lb) – INTERMEDIATE – 5 rounds for time of: 5 jumping bar muscle-ups 21 DB goblet-hold lunges (20/35 lb) – BEGINNER – 5 rounds for time of: 5 strict banded pull-ups 10 DB goblet-hold lunges (10/15 lb) – MASTERS 55+ – 5 rounds for time of: 7 burpee chest-to-bar pull-ups 21 DB goblet hold lunges (20/35 lb) – If able to perform muscle-ups, substitute anywhere between 1-7 bar muscle-ups. Stretching (Checkmark) 2 sets: 1:00 pec stretch 1:00 calf stretch/leg 1:00...