Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers 250502 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 250-m row – Rest the remainder of each interval. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 10 sets: 150-m row – Rest the remainder of each interval. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post workout Accumulate: 30 rower hamstring curls Stretching (Checkmark) 3 sets: :30 standing straddle stretch :30 alternating scorpion stretch – AT-HOME – (10 Rounds for time) Every 3:00 for 10 sets: 200-m run – Rest the remainder of each interval. Work Your Weakness – SKILL I – (3 Rounds for weight) 3 sets: 30 alternating double-dumbbell overhead lunges (35/50 lb)...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250501 55:00-85:00 Workout 2: 250502 95:00-105:00 Workout 3: Skill I 110:00-120:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) AMRAP 4: 10 mountain climbers 10 air squats 10 push-ups 10 ring rows 2 sets: 20 jumping jacks 10 empty bar bench presses 10 banded pull-aparts 10 kip swings 3 rounds: 5 bench presses 2-5 chest-to-bar pull-ups – Add load each round.– Start slow and gradually pick up the pace as you get warm. – Increase the barbell load during the last three rounds of the warm-up to find your starting workout weight....

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Air squats 10m Bum kicks 10 V-ups 10m A-skips 10 Scapula pull-up Workout (3 Rounds for time) Every 10 min x 3: 200m Run 20 DB Front squat 2×15/10kg – 35/25lbs 200m Run 20 Hanging leg raises to 90º 200m Run 20 DB Thrusters 2×15/10kg – 35/25lbs 200m Run TC = 8 min. Mobility 6 min EMOM: Min 1: Hip flow Min 2: Jefferson curls with rotation Min 3: Down dog Min 4: Supinated grip dead hang Min 5: Preacher stretch Min 6: Elephant walk

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :30 alternating plank shoulder taps :30 banded pull-aparts 10 banded pass-throughs 10 ring rows 10 scap pull-ups Skill Work (No Measure) Pre-workout EMOM 3: 3-6 chest-to-bar pull-ups 250501 (5 Rounds for weight) – RX – Every 5:00 for 5 sets: 10 bench presses Max-unbroken chest-to-bar pull-ups – Rest the remainder of each interval. – INTERMEDIATE – Every 5:00 for 5 sets: 10 bench presses Max-unbroken kipping pull-ups – Rest the remainder of each interval. – BEGINNER – Every 5:00 for 5 sets: 10 bench presses 5-10 strict banded pull-ups – Rest the remainder of each interval. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 lacrosse-ball chest mash/side 1:00 child’s pose stretch – AT-HOME – (Time) Every 5:00 for 5 sets: 1:00 max-rep hand-release push-ups 10-15...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day