BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 2 sets: 2:00 jog, row, bike, or ski 10 PVC pass-throughs 10 PVC sumo stance good mornings 10 PVC behind-the-neck snatch grip presses 5 elbow-to-insteps/leg 5 up-downs 250628 (Time) – RX – 5 rounds for time: 15 hang power snatches (65/95 lb) 15 bar-facing burpees – INTERMEDIATE – 5 rounds for time: 15 hang power snatches (55/75 lb) 15 bar-facing burpees – BEGINNER – 5 rounds for time: 10 hang power snatches (35/45 lb) 10 bar-facing burpees – Jump or step over the bar. – MASTERS 55+ – 5 rounds for time: 15 hang power snatches (55/75 lb) 15 bar-facing burpees – Big Class Option – AMRAP x 16 Minutes: 5-10-15-20-25… hang power snatches (65/95) 10 burpee over bar Skill Work (Checkmark) Pre-workout Every 2:00 for 10:00: 1 power snatch 1 hang squat snatch – Share...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250627 45:00-55:00 Workout 2: Accessory – I 65:00-75:00 Workout 3: Accessory – II 80:00-90:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks. Warm-up (No Measure) 1 round: :20 single-unders :10 rest :20 single-under jog in place :20 single-unders, forward and back :10 rest :20 single-unders, side to side :10 rest :20 single-unders, left leg :10 rest :20 single-unders, right leg 3 sets: :10 double-unders, double-under attempts, triple-under attempts 2 rounds: :15 hollow hold 15 banded good mornings 15 band pull-aparts :15 hollow hold :15 bar hang 10 air squats 16 alternating Spiderman twists– Start slow on the jump rope work and gradually pick up the pace as...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic mobility | 8:00 2 rounds :15 hollow hold 15 banded good mornings 15 band pull-aparts :15 hollow hold :15 bar hang 10 air squats 16 alternating Spiderman twists 250627 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 100-m DB suitcase carry (35/50 lb) 20 box jumps (20/24 in) 20 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. – INTERMEDIATE – AMRAP 15: 100-m DB suitcase carry (20/35 lb) 20 box jumps (20/24 in) 20 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. – BEGINNER – AMRAP 15: 100-m DB suitcase carry (10/15 lb) 15 box jumps (12/20 in) 15 single-arm DB...

BayWay CrossFit – Hybrid Metcon (No Measure) 30 min AMRAP: 800m Run (split) 40 KB Deadlift 2 x 24/16kg – 53/35lbs 2000m bike (split) 40 ttb

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Wall-ball shot warm-up | 7:00 3 sets: 7 med-ball front squats 7 med-ball push presses 7 wall-ball shots :30 rest Ring Muscle Up | 7:00 Ring Support + Slow Lower False Grip Ring Row Low Ring Transition: 1.Squat & Lean + Pull 2 Chest 2.Pull Through 3.Jump to Top Jumping Ring Muscle Up Ring Muscle Up 250626 (5 Rounds for reps) – RX – 5 rounds: AMRAP 2: 20 wall-ball shots (20/30 lb) (9/10 ft) Max ring muscle-ups – Rest 2:00 between rounds. – INTERMEDIATE – 5 rounds: AMRAP 2: 20 wall-ball shots (14/20 lb) (9/10 ft) Max jumping ring muscle-up transitions – Rest 2:00 between rounds. – BEGINNER – 5 rounds: AMRAP 2: 20 wall-ball shots (10/12 lb) (9/9 ft) Max foot-assisted ring dips – Rest 2:00 between rounds. – MASTERS 55+ – 5 rounds: AMRAP 2: 20 wall-ball...