BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Progressive warm-up | 6:00 1 set: 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups (from the knees or toes) 10 scap pull-ups 1 set: 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups 250812 (Time) – RX – 10 rounds for time of: 3 muscle-ups 4 box jumps (24/30 in) – INTERMEDIATE – 10 rounds for time of: 3 chest-to-bar pull-ups 4 box jumps (20/24 in) – BEGINNER – 7 rounds for time of: 3 jumping chest-to-bar pull-ups 4 box step-ups (10/10 in) – Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds. – MASTERS 55+ – 10 rounds for time of: 1 RMU or 3 C2B 3 strict ring dips 4 box jumps (24/30) – If able to perform a muscle-up, substitute...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 Rounds for quality: 200m Run 10 Air squats 10 Walking lunges 5 Burpees Workout (Time) 10 Rounds for time: 100m Run 20m Burpee broad jumps 100m Run 20m Walking lunges (bodyweight only) TC = 40 min

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250812 45:00-65:00 Workout 2: Stamina I 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 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) 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 10 low-ring transitions 1-3 strict pull-ups 1 set: 10 box step-ups 5 kipping pull-ups 10 alternating Samson stretches 5 small kip swings + 5 big kips (on rings) 2 sets: 1-3 ring muscle-ups 4 box jumps –...

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) warm-up | 6:00 1 set: 400-meter run, slow :30 shoo the turtles 1 set: 10 med ball deadlifts 10 barbell deadlifts 10/10 leg swings forward and back 1 set: 5 med ball shrugs 5 barbell jump shrugs 10/10 leg swing inside out 1 set: 5 med ball front squat 5 barbell front squat 10 lunge back lean back 1 set: 5 med ball hang clean cleans 5 hang power cleans 10 lunge behinds 1 set: 5 med ball cleans 5 power cleans 250811 (Time) – RX – 3 rounds for time of: 400-m run 21 med-ball cleans (20/30 lb) 12 power cleans (105/155 lb) – INTERMEDIATE – 3 rounds for time of: 400-m run 21 med-ball cleans (14/20 lb) 12 power cleans (75/115 lb) – BEGINNER – 3 rounds for time of: 200-m run 15 med-ball cleans (10/14 lb)...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 250811 75:00-95:00 Workout 3: Strength III 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) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10 jump,...