Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Air squat 10m Bum kicks 10 Baby burpees 10m Straight leg bounds 15 sec Side Elbow plank each side 10m A-skips Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: 800m Run 60m KB Farmers carry 1 x 24/16kg – 53/35lbs (6x10m) 40 Air squats 20 Burpees to plate Max cal erg in remaining time. Accessory 6 min EMOM: Min 1: 15-20 Calf raises Min 2: 15-20 Tibialis raises

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES 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 60:00-70:00 Workout 2: 250728 80:00-110:00 Workout 3: Stamina I 115:00-125:00 StretchingFocus -Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound (only for those who intend to rebound) 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 6:00 2 sets: :30 jumping jacks :30 alternating plank shoulder taps 10 alternating Spiderman stretches 10 arm swings, across body 10 arm swings, overhead Jump rope warm-up | 4:00 4 rounds: :30 jump rope :30 rest Banded warm-up | 5:00 2 sets: 20 banded pull-aparts 20 banded side steps, right 20 banded side steps, left Shoulder Press On a 10:00 clock: 1 shoulder press – Take the bar from the floor. – Build to a heavy single. 250728 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 30 double-unders 3 shoulder presses (95/135 lb) – INTERMEDIATE – AMRAP 9: 15 double-unders 3 shoulder presses (65/95 lb) – BEGINNER – AMRAP 9: 30 single-unders 3 shoulder presses (35/45 lb) – MASTERS 55+ – AMRAP...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day