BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250517 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Bike Sit-up 105:00-115:00 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) On a 10:00 clock: :30 row, bike, ski, or run 5 scap pull-ups 5 kettlebell swings (light) 5 kip swings 5 kettlebell strict presses/arm (light) 5 wall squats 1 set: 5-10 pull-ups 5-10 squats – Use workout variations.– Complete at least 5 rounds. – Wrap the warm-up with 5-10 reps of each movement in the workout. 250517 (Time) 3 rounds for time: 800-meter run 20 pull-ups 60 air squatsStimulus & Goals –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter run 10 jumping jacks 10 alternating Spiderman stretch + reach 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) 250517 (Time) – RX – 3 rounds for time: 800-m run 20 pull-ups 60 air squats – INTERMEDIATE – 3 rounds for time: 800-m run 15 pull-ups 45 air squats – BEGINNER – 3 rounds for time: 400-m run 10 banded strict pull-ups 20 air squats – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 200-m cooldown walk :45 foam roll quadricep/leg :45 foam roll glute-med/side – AT-HOME – (Time) 3 rounds for time: 800-m run 20 double-DB bent-over rows (35/50 lb) 60 air squats Work Your Weakness Shoulder Press (- STRENGTH II – On a...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 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) EMOM 8: Min. 1 | :45 bike, row, or ski Min. 2 | 10 alternating Samson stretches 1 set: 5 snatch grip deadlifts 5 hang snatch high pulls 5 hang muscle snatches 5 hang power snatches – Use an empty barbell. 3 sets: 3 hang power snatches 20 running step single-unders – Build in load to just under your first working set.– Use the EMOM to elevate your heart rate and move...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Skill Work (5 Rounds for weight) Pre-workout EMOM 5: 5 hang power snatches – Practice cycling at a light load. 250516 (Time) – RX – 10 rounds for time: 3 hang power snatches (85/135 lb) 30 running step single-unders – INTERMEDIATE – 10 rounds for time: 3 hang power snatches (65/95 lb) 20 running step single-unders – BEGINNER – 7 rounds for time: 3 hang power snatches (45/65 lb) 15 running step single-unders – MASTERS 55+ – 10 rounds for time: 3 hang power snatches (65/95 lb) 30 running step single-unders Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 rounds of: 10m High knees 10 Alt. Seesaw rows light 10m Bum kicks 20 Walking lunges 5 Burpees Workout (AMRAP – Rounds and Reps) 35 min AMRAP: 400m Run 18 Alt. Seesaw rows 2 x 15/10kg – 35/25lbs 16 Burpees over the DBs 14 DB Walking lunges 2 x 15/10kg – 35/25lbs Warm up 5 min EMOM: Min 1: Down dog Min 2: Couch stretch L Min 3: Couch stretch R Min 4: Lying chest stretch L Min 5: Lying chest stretch R