BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-70:00 Workout 2: 250913 80:00-110:00 Workout 3: 250914 solo 115:00-125:00 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) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – Focus on technique with an empty barbell in the fourth set, using the movement that...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 1 round: 200-meter jog 10 alternating Spiderman stretches 20 alternating soldier kicks Plyometric warm-up | 6:00 **Progression // Focus** Calf raises // Press on to the toes. Plate toe taps // Increase speed with each tap. Step-up // Try to press only off a single leg. Drop-and-land off of plate // Land in a good squat position. Step-up + squat landing // Land softly in a good squat position. Box jump + step-down // Open the hips aggressively. Box jump + squat landing // Jump off the. back of the box and land softly. Box jump + slow rebound // Push the hips back and heels down as you land. Box jumps // Keep the knees out during the landing on the floor and the box. Box jump-overs // Stay low, turn 180 degrees on top...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – RX – AMRAP 20: 5 pull-ups 10 push-ups 15 air squats – INTERMEDIATE – AMRAP 20: 3 pull-ups 6 push-ups 15 air squats – BEGINNER – Every 2:00 x 10 rounds: 3 strict banded pull-ups 6 hand-elevated push-ups 9 air squats – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout accessory Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 banded lat stretch/arm – AT-HOME – (AMRAP – Rounds and Reps) – AT-HOME – AMRAP 20: 5 DB bent-over rows (35/50 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: Cindy 50:00-70:00 Workout 2: Stamina I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 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) On a 10:00 clock: :30 row, bike, ski, or run 5 scap pull-ups 5 kettlebell swings 5 kip swings 5 kettlebell strict presses/arm 5 wall squats 1 set: 5-10 pull-ups 5-10 push-ups 5-10 squats – Use workout variations.– Complete at least 5 rounds in the 10-minute window, using a light kettlebell. – After the initial warm-up, practice 5-10 reps of each movement in the workout. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsStimulus & Goals – 10-20 rounds for most. – Long grind with a...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200m Row 10 Squat to stand 10 Thrusters with wall ball Strength 10 min AMRAP for load: 10m Sled push (heavy) 15 Banded KB swings 10m DB Death march Conditioning (AMRAP – Rounds and Reps) On a 30 min clock: 1.6k Run, RPE 7-8 (race pace) 1k Row 100m KB Farmers carry 2 × 24/16kg – 53/35lbs 60 Wall balls 6/4kg – 15/10lbs to 10/9 ft AMRAP in remaining time: 400m Run, RPE 7-8 (race pace) 250m Row 25m KB Farmers carry 2 × 24/16kg – 53/35lbs 15 Wall balls 6/4kg – 15/10lbs to 10/9 ft