BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#– INTERMEDIATE – 5 rounds for time with a partner: 400-m run 30 box jumps (20/24 in) 30 wall-ball shots (14/20 lb) (9/10 ft) – Run together, divide box jumps and wall-ball shots as needed. – Step down from the box. – BEGINNER – 5 rounds for time with a partner: 400-m run 20 box jumps or step-ups (12/20 in) 20 wall-ball shots (6/10 lb) (9/9 ft) – Divide run, box jumps, and wall-ball shots as needed. – Step down from the box....

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Kelly 60:00-75:00 Workout 2: Strength III 85:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 200-meter run 10 broad jumps 20 air squats 1 set: 200-meter run 10 box step-ups (20/24 in) 15 med-ball thrusters (14/20 lb) 1 set: 200-meter run 10 box jumps (20/24 in) 10 wall-ball shots (14/20 lb) (9/10 ft)– It’s benchmark day, and we need...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees 250429 (AMRAP – Reps) – RX – AMRAP 20: Bike for calories – Every 20/15 calories, stop and perform a :20 max wall walk — score is calories plus wall walks (wall walks = 3 reps) – INTERMEDIATE – AMRAP 20: Bike for calories – Every 15/12 calories, stop and perform a :20 max wall walk — score is calories plus wall walks (wall walks = 3 reps) – BEGINNER – AMRAP 20: Bike for calories – Every 10 calories, stop and perform a :20 wall walk — score is calories plus wall walks (wall walks = 3 reps) – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 foam roll...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Into: 2 rounds increasing pace: 10 Alt. Sandbag lunges 20m Single Arm KB farmer carry Workout (5 Rounds for time) 5 Rounds for time: 800m Run 20 Alt. Sandbag lunges 40m Single arm KB farmer carry 32/24kg – 70/53lbs TC = 30 min.

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 60:00-80:00 Workout 2: 250429 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. 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 jump...