BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250825 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds 2 sets: 5 snatch deadlifts to mid-thigh 5 snatch pulls 5 muscle snatches 5 overhead squats 5 hang snatches 5 snatches 1 set: 5 snatches at 20% 5 snatches at 30% 5 snatches at...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250824 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 2 handstand push-ups 2 DB front-rack reverse lunges (35/50 lb) 2 chest-to-bar pull-ups – Add 2 reps of each movement every round. – INTERMEDIATE – AMRAP 12: 2 handstand push-ups (reduced range of motion) 2 DB front-rack reverse lunges (20/35 lb) 2 pull-ups – Add 2 reps of each movement every round. – BEGINNER – AMRAP 12: 2 pike push-ups 2 DB front-rack reverse lunge (10/15 lb) 2 jumping pull-ups – Add 2 reps of each movement every round. – MASTERS 55+ – AMRAP 12: 2 pike push-ups 2 DB front-rack reverse lunge (20/35 lb) 2 chest-to-bar pull-ups...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250823 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: 250824 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 2:00 jump rope 1 set: 10 banded pull-aparts 10 ATY raises 10 banded pass-throughs 1 set: 20 jumping jacks 5 inchworms 20 jumping jacks 5 push-ups 10 ring rows 5 up-downs 10 kip swings 5 burpees 10 hanging knee raises 5 burpees EMOM 9: Min. 1 | 1-2 rope climbs Min. 2 | 1-3 wall walks Min. 3 | 1-3 muscle-ups– Try to keep the jump...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees 250823 (Time) – RX – For time with a partner: 20 synchroburpees 20 syncrho dual db snatch 50/35 20 synchro burpees 20 wall walks 20 synchro burpees 20 muscle-ups – Share the wall walks, and muscle-ups as needed. – INTERMEDIATE – For time with a partner: 20 synchro burpees 20 synchro dual db snatch 35/20 20 synchro burpees 15 wall walks 20 synchro burpees 10 muscle-ups – Share the wall walks, and muscle-ups as needed. – BEGINNER – For time with a partner: 12 synchro burpees 20 synchro dual db snatch 20/10 12 synchro burpees 20 inchworms 12 synchron burpees 20 muscle-up transitions...