BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250909 55:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: Shuttle run Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for height Skip for distance – Perform each movement 25 ft down and back. 2 sets: 20 banded pull-aparts 10 hand-release push-ups 10 PVC pass-throughs 2 sets: 200-meter run – Rest 2:00 between sets. 5 sets: 3 bench presses – Build to first working set.– Use this warm-up to prepare for both the run and the bench press. The first few sets should elevate your heart rate and increase the range of motion. –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Bench Press – RX – Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score the load and time for each round. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 5:00 x 5 rounds: 3 bench presses 200-m run – Rest the remainder of the interval. – Score the load and time for each round. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout accessory Accumulate: 2:00 GHD Superman hold – Use a bench with a partner holding legs, if GHDs are limited. Stretching (Checkmark) 1 set: 1:00 pec stretch 1:00 foam roll calves 1:00 foam roll hamstrings – AT-HOME – (5 Rounds for weight) –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 10 alternating plank shoulder taps 10 Samson lunges 10 sit-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups – RX – For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups – INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout skill On a 15:00 clock: Handstand practice Stretching (Checkmark) 2 sets: 200-m cool-down walk :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) – AT-HOME – Same as Rx’d Work Your Weakness Back Squat (2-2-2-2-2+) – Welcome to week four of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat. – Use the same load for sets 4 and 5,...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds 10 Squats 10 Groiners 50′ sled push :30 on bike 10 leg swings 10 situps 10 burpee Back Squat (Back Squat (Week 5) Every 3 min x 3: 10 reps Keep 2 reps in reserve. ) Workout (12 Rounds for reps) Every 2 min x 12: A) 20m Sled push B) 30 sec Echo bike C) 30 sec Burpee Alternate between A, B and C.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250908 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Accessory – II 90:00-100:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: 5 scap pull-ups 10 kip swings 10 air squats 30 jumping jacks 2 sets: 10 front squats (empty barbell) 2-5 strict pull-ups 30 skier jacks 1 set: 5 front squats (65/95 lb) 4 pull-to-stands 200-meter jog 1 set: 5 front squats (95/135 lb) 1 rope climb 200-meter jog 2 sets: 3 front squats (125/185 lb) 1 rope climb – Rest :30 between sets.– Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement...