Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 push-ups to downward dog 5 elbow-to-insteps/leg 10 air squats 10 reverse lunges 10 scap pull-ups 250512 (Time) – RX – 7 rounds for time: 2 rope climbs (15/15 ft) 20 walking lunges 20 hollow rocks – INTERMEDIATE – 7 rounds for time: 2 rope climbs (12/12 ft) 16 walking lunges 16 hollow rocks – BEGINNER – 6 rounds for time: 2 pull-to-stands 10 reverse lunges 10 leg-tucked hollow rocks – MASTERS 55+ – 7 rounds for time: 2 rope climbs (12/12 ft) 20 walking lunges 20 hollow rocks Skill Work (Checkmark) Post-workout Accumulate: 25-75 KB side bends/side – Use a light load. Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (Time) 7 rounds for time: 20 alternating double-DB renegade rows (35/50 lb) 20...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250512 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Accessory – I 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) 1 set: 2:00 run, row, bike, or ski 3 sets: 5 air squats 3 strict pull-ups 5 sit-ups 3 lying pull-to-stands 2 sets: :20 rope climb :10 rest :20 walking lunges :10 rest :20 hollow rocks :10 rest– In today’s warm-up, focus on moving your body through a full range of motion and building up to the workout movements. – In the 20 seconds of work, complete no more than 10...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250510 45:00-60:00 Workout 2: Strength II 70:00-80:00 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) 1 set: 50 mountain climbers 10 Kang squats 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set: 50 mountain climbers 10 Samson stretches 10 plate counterbalance squats 10 burpees 10 deadlifts 1:00 jump rope 5 sets: 3 bar-facing burpees 3 deadlifts :20 jump rope – Build to workout load. – Use workout variations.– Use the first two sets to move your body through full range of motion and elevate your...