BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Service Cup 3 50:00-75:00 Workout 2: Strength I 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 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: 1:00 bike, row, ski, or run 5 plank to downward dogs 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs 1 set: 20 mountain climbers :30 jump rope 10 box step-up overs :30 jump rope 10 box step-up overs :30 jump rope 2 sets: 4 double-dumbbell box step-overs 6 dumbbell snatches – Rest 1:00 between sets.– Move through the first few sets of this warm-up, focusing on getting the body moving and increasing the range of motion. – Work on finding your load...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 11:00 3 sets: 20 jumping jacks 10 double-dumbbell deadlifts 50-foot single-arm dumbbell overhead carry/arm 10 double-dumbbell bent-over rows 10 single-dumbbell goblet squats Service Cup 2 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 16/20-cal row Farmers carry (50 ft) (35/50 lb) – 25 ft out and 25 ft back, each 25-ft section counts as 1 rep. – Add 50 feet to the farmers carry each round. – INTERMEDIATE – AMRAP 20: 16/20-cal row Farmers carry (50 ft) (20/35 lb) – 25 ft out and 25 ft back, each 25-ft section counts as 1 rep. – Add 50 feet to the farmers carry each round. – BEGINNER – AMRAP 20: 8/10-cal row Farmers carry (50 ft) (10/15 lb) – 25 ft out and 25 ft back, each 25-ft section counts as 1 rep. – Add 50...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Service Cup 2 50:00-70:00 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) 3 sets: 10 alternating Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups (full range of motion) 10 strict ring dips (full range of motion) 1 set: 2 x :30 row | Chest and torso upright. 2 x :30 row | Hold the end of the stroke for :01. 2 x :30 row | Return the arms before the knees bend. 2 x :30 | Speed up the cadence, but still extend the arms before...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Service Cup #1 40:00-60:00 Workout 2: Strength II 70:00-100:00 Workout 3: Stamina I 105:00-115:00 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) EMOM 8: Min. 1 | bike, row, ski, or run Min. 2 | 5 left-arm dumbbell windmills + 5 presses Min. 3 | 5 right-arm dumbbell windmills + 5 presses Min. 4 | 10 PVC pass-throughs + 10 PVC front squats 1 set: :30 jumping jacks 5 front squats 5 push presses 5 thrusters :30 mountain climbers 1 set: 1:00 bike, row, ski, or run (moderate to fast pace) 10 thrusters 10 lateral burpees over the bar – Use workout load and variations.– Use a light dumbbell for the EMOM and...

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Banded warm-up | 5:00 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up | 14:00 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00 row, bike, or shuttle run (moderate pace) 10 knee push-ups :30 alternating plank shoulder taps (from the knees if needed) 1 set: 1:00 row, bike, or shuttle run (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 alternating reverse lunges 1 set: 1:00 row, bike, or shuttle run (fast pace) :30 single-arm dumbbell overhead hold/arm 10 air squats Service Cup 1 (Time) – RX – 21-15-9-9 reps for time of: Thrusters (65/95 lb) Lateral burpees over the bar – INTERMEDIATE – 21-15-9-9 reps for time of: Thrusters (45/65 lb) Lateral burpees over the bar – BEGINNER...