Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips 6 Alt. Single arm DB man makers 10/5kg Workout (4 Rounds for time) 4 Rounds for time: 1k Run 10 Alt. Single arm DB man makers 1 x 15/10kg – 35/25lbs TC = 30 min Mobility 5 min EMOM: Min 1: Cat and cow flow Min 2: Glute stretch L Min 3: Glute stretch R Min 4: Preacher stretch Min 5: Supinated grip dead hang

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises 250505 (Time) – RX – For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars – INTERMEDIATE – For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 10-8-6-4-2 Toes-to-bars – BEGINNER – For time: 15-12-9-6-3 Calorie row 10-8-6-4-2 Hanging knee raises – MASTERS 55+ – Same as Rx’d Skill Work (4 Rounds for weight) Post-workout 4 sets: Front-rack carry (100 ft) – Rest 1:00 between sets. Stretching (Checkmark) 1 set: 1:00 scorpion stretch/side 1:00 child’s pose stretch – AT-HOME – (Time) For time: 25-20-15-10-5: Up-downs to a target (6/6 in) V-ups Work Your Weakness Weighted Pull-ups (- STRENGTH III – 7 sets: 3 weighted pull-ups – Rest 1:00-2:00 between sets. )...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250505 40:00-60:00 Workout 2: Strength III 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 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: 1:00 row (easy pace) 10 scorpion stretches (slow) 10 table tops (slow) :20 sit and reach (middle) :20 sit and reach (left leg) :20 sit and reach (right leg) 1 set: 1:00 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating reverse lunges 1 set: 1:00 row (moderate pace) 10 up-downs 10 knees-to-armpits 10 up-downs 1 set: 1:00 row (workout pace) 10...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard Flex Day