Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10m Bum kicks 10 Alt. Cossack squat 10 Bottom of squat rotations 10 Tuck ups Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 400m Run 10 DB Thrusters 2 x 15/10kg – 35/25lbs 15 Sit-ups Mobility Min 1: Glute stretch L Min 2: Glute stretch R Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250715 45:00-75:00 Workout 2: Stamina I 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 1 set: :30 bike, row, or ski :30 alternating single-leg toe touches :30 inchworms :30 air squats 1 set: :30 bike, row, or ski :30 up-downs :30 ring rows :30 step-ups :30 strict pull-ups 1 set: :30 bike, row, or ski :30 air squats :30 single-arm kettlebell box step-ups 1-2 rope climbs 2 sets: 6 KB goblet squats (35/53 lb) 1 legless rope climb (15 ft) 6 single-arm kettlebell box step-ups (20/20 in) 3 strict pull-ups – Rest 2:00 between...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge steps 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 4 High Box Jump 30/40 12 single-arm KB box step-ups (20/20 in) 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 4 High box jump 24/30 12 single-arm KB box step-ups (20/20 in) 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 box step-ups (12/20 in) 3 ring rows –...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 10 2 hand 1 KB pushup 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 6 High Box Jump 30/36 12 KB goblet reverse lunges 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 6 High box jump 24/30 12 KB goblet reverse lunges 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 reverse lunges 3 ring rows – MASTERS 55+ – 5...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250714 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 leg swings/leg (across body) 1 set: :30 mountain climbers 10 push-ups to down dog 10 air squats 10 V-ups 1 set: 100-meter run 10 inchworms 10 hanging knee raises 1 set: 100-meter run 5 wall walks (half range of motion) 10 knees-to-armpits 1 set: 100-meter run 3 wall walks (full range of motion) 5 toes-to-bars– Each warm-up set builds on the previous and gets more challenging. By the end,...