BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Single leg glute bridge each side 10m Bum kicks 10m Walking lunge 10m A-skips 10+10m Single arm farmers carry Workout (Time) Workout: For time: Buy in: 1000m Run 10 Rounds of: 10 Russian KB swing 24/16kg – 53/35lbs 20m Walking lunge (bodyweight) into: 1000m Run into: 10 Rounds of: 10 Sit-ups 20m KB Farmers carry 2 x 24/16kg – 53/35lbs (2 x 10m) Cash out: 1000m Run Time cap = 35 min Mobility 6 min EMOM: Min 1: Down dog Min 2: Rolling straddle stretch Min 3: Glute stretch L Min 4: Glute stretch R Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up 1 set: :30 single-unders 10 alternating plank reach-throughs 10 leg swings/leg (front to back) 1 set: :20 single-unders (right leg) :20 single-unders (left leg) 20 mountain climbers 10 sit-ups 1 set: :20 double-unders 10 banded wide-stance good mornings 10 sit-ups :20 double-unders 250422 (Time) – RX – 2 rounds for time: 50 double-unders 40 AbMat sit-ups 30 chest-to-bar pull-ups – INTERMEDIATE – 2 rounds for time: 50 double-unders 40 AbMat sit-ups 20 chin-over-bar pull-ups – BEGINNER – 2 rounds for time: 40 single-unders 20 AbMat sit-ups 20 ring rows – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post workout EMOM 10: Min. 1 | 10 barbell good mornings Min. 2 | :20 side plank hold/side Stretching (Checkmark) Accumulate: 30 reach,...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs () 250421 (5 Rounds for time) – RX – Every 5:00 for 5 rounds: 400-meter run – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 5:00 for 5 rounds: 200-meter run – MASTERS 55+ – Same as Rx’d Skill Work (AMRAP – Reps) Post workout 8 sets: :20 air squats :10 rest Stretching (Checkmark) Accumulate: :30 lacrosse ball roll bottom of each foot :30 standing hamstring stretch/side :30 calf stretch/side – AT-HOME – (5 Rounds for time) Same as Rx’d Work Your Weakness Shoulder Press (- STRENGTH II – Shoulder press 3-3-3-3-3+ ) – Welcome to week three of the next...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250421 55:00-75:00 Workout 2: Strength II 85:00-100:00 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: 1:00 row, bike, or ski Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for distance – Perform 25 ft down and back for each movement. 2 sets: 200-meter run – Rest 1:00 between sets.– Increase your pace across each of the first two sets. – In the final two sets, dial in your workout run pace. 250421 (5 Rounds for time) Every...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day