BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating plank shoulder taps :30 push-ups from the knees Dynamic warm-up 2 sets: 5 inchworms 10 unweighted good mornings 5 burpees 10 alternating lunges 5 hang muscle cleans Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips– INTERMEDIATE – 21-15-9 reps for time: Cleans (65/95 lb) Jumping ring dips – BEGINNER – 15-12-9 reps for time: Cleans (35/45 lb) Foot-assisted ring dips – MASTERS 55+ – 21-15-9 reps for time: Cleans (65/135 lb) Ring dips Skill Work (Distance) Post-workout EMOM 7: 3 box jumps – Use a higher box than you would normally use. Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side – AT-HOME – (Time) 21-15-9 reps for time: DB power cleans (35/50 lb) Push-ups on the DBs – Use two dumbbells.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250528 85:00-100:00 Workout 3: Skill 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: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk backward 10 sumo stance good mornings 10 slow air squats 10 hip bridges Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest 250528 (Time) – RX – For time: 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders – INTERMEDIATE – For time: 400-300-200-100 Meter row 40-30-20-10 AbMat sit-ups Double-unders – BEGINNER – For time: 300-200-100 Meter row 30-20-10 Feet-anchored sit-ups Single-unders – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 30-50 GHD hip extensions or banded good mornings Stretching (Checkmark) 1 set: :30 cobra stretch 1:00 forearm/wrist stretch – AT-HOME – (Time) For time: 5-4-3-2-1 Shuttle runs 50-40-30-20-10 AbMat sit-ups Double-unders – 1 shuttle run is 50 meters down and back Work...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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) 2 sets: 1:00 bike (easy pace) 10 alternating Spiderman stretches 10 leg swings/leg (across body) 1 set: :30 bike (moderate pace) 20 mountain climbers 10 single-arm kettlebell deadlifts/arm :30 plank hold 1 set: :30 bike (moderate pace) 20 mountain climbers 5 single-arm kettlebell swings to eye level/arm :30 plank hold 1 set: :30 single-kettlebell goblet hold :30 bike (moderate pace) 10 Russian kettlebell swings 1 set: :30 single-kettlebell goblet hold...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank hold 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC good mornings :30 single-kettlebell goblet hold (light) 1 set: Partner 1 | :45 bike Partner 2 | :45 inchworms :30 single-kettlebell goblet hold (workout weight) 250527 (Time) – RX – Every 5:00 for 5 rounds: :30 single-KB goblet hold (53/70 lb) 15/20-cal bike 10 Russian KB swings (53/70 lb) – Score is the slowest round. – INTERMEDIATE – Every 5:00 for 5 rounds: :30 single-KB goblet hold (35/53 lb) 10/15-cal bike 10 Russian KB swings (35/53 lb) – Score is the slowest round. – BEGINNER – Every 5:00 for 5 rounds: :30 single-KB goblet hold (18/26 lb) 7/10-cal bike 10 Russian KB swings (18/26 lb) – Score is the slowest round....