Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 inchworm + push-ups 10 leg swings/leg (front to back) 1 set: :30 single-unders 10 good mornings :30 up-downs 5 single-leg floor taps/leg 3 sets: :20 double-unders :10 rest :20 burpees :10 rest 250510 (Time) – RX – 3 rounds for time: 21 bar-facing burpees 15 deadlifts (155/225 lb) 90 double-unders – INTERMEDIATE – 3 rounds for time: 15 bar-facing burpees 12 deadlifts (155/225 lb) 75 double-unders – BEGINNER – 3 rounds for time: 12 bar-facing burpees 9 deadlifts (55/75 lb) 60 double-unders – MASTERS 55+ – 3 rounds for time: 21 bar-facing burpees 15 deadlifts (125/185 lb) 60 double-unders Metcon (No Measure) Partner Skill Work (Checkmark) Post workout 3 sets: 50 flutter kicks 25 AbMat sit-ups Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg – AT-HOME – (Time) 3...

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 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 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats– INTERMEDIATE – As many rounds as possible in 20 minutes of: 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 Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 banded lat stretch/arm – AT-HOME – (AMRAP – Rounds and Reps) AMRAP 20: 5 DB bent-over rows (35/50 lb) 10 push-ups 15 air squats – Use two dumbbells....

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 50:00-80:00 Workout 2: Stamina I 90:00-100:00 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) On a 10:00 clock: :30 row, bike, ski, or air runner 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 push-ups 5-10 squats – Use workout variations.– Complete at least 5 rounds. – After the 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...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 bike (increase pace) 10 alt spiderman 10 alt cossack 5 snatch high pull 250508 (5 Rounds for calories) – RX – 5 rounds for calories: 2:00 air bike 2:00 rest – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d SKill Work (7 Rounds for weight) Pre-workout EMOM 7: 3 snatch high pulls Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME – (AMRAP – Reps) 5 x AMRAP 2: 12 burpees Max shuttle runs – Rest 2:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.