BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250626 50:00-65:00 Workout 2: Stamina I 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 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) 2 sets: :10 jumping jacks, slow :10 jumping jack, moderate :10 jumping jacks, fast :20 alternating reverse lunges :20 ring rows :20 burpees 1 set: 20 mountain climbers 10 ring push-ups or ring dips 10 medicine-ball front squats 10 pull-ups 10 medicine-ball push presses 1 set: 5 small kip swings + 5 big kips 5 wall-ball shots 1-3 strict ring pull-ups 5 wall-ball shots 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 5 wall-ball shots 1-3 ring muscle-ups– Use this progressive warm-up...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretches – Switch after partner 1 finishes the row. 1 set: Partner 1 | 1:00 row Partner 2 | 5 elbow-to-insteps/leg – Switch after partner 1 finishes the row 250625 (Time) – RX – For time with a partner: 225/300-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold with each transition. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 150/200-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold from the knees with each transition. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout AMRAP 6: 20 band pull-aparts 10 banded pass throughs...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10 Walking lunges 10m Straight leg bounds 5 Down ups 10m Bum kicks Workout (Time) 3 Rounds for time: 800m Run 30 dbl db walking lunges 15/10kg – 35/25lbs 400m Run 20 Box jump step down 24/20in 200m Run 10 Devil press 2 x 15/10kg – 35/25lbs TC = 35 min Mobility Min 1: Pigeon stretch L Min 2: Pigeon stretch R Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Linda 60:00-70:00 Workout 2: Accessory – I 80:00-100:00 Workout 3: Strength III 105:00-115:00 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) 3 sets: 1:00 bike, row, or ski 10 push-ups to down dog 10 front squats (35/45 lb) 8-6-4-2 reps: Deadlift Bench press Squat clean – Build in load.– In today’s warm-up perform your lightest set of the barbell lifts on the first sets. By the time you get to your doubles, you should be lifting your workout weight. Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightStimulus & Goals – 15:00-30:00. – Unbroken deadlifts. – Bench press...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 AMRAP 3:00: 20 mountain climbers 10 air squats 10 push-ups Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight – RX – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.5 x bodyweight deadlift 1 x bodyweight bench press .75 x bodyweight squat clean – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.25 x bodyweight deadlift .75 x bodyweight bench press .5 x bodyweight squat clean – BEGINNER – 8-7-6-5-4-3-2-1 reps for time: Deadlift (65/95 lb) Bench press (55/75 lb) Squat clean (35/45 lb) – MASTERS 55+ – For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1 x bodyweight) Bench press (0.75 x bodyweight) Squat clean (0.50 x bodyweight) Stretching (Checkmark) 1 set: :30 doorway pec stretch/side 1:00 table-top stretch – AT-HOME – (Time) For time: 30-27-24-21-18-15-12-9-6-3: DB deadlifts (35/50) 20-18-16-14-12-10-8-6-4-2: DB bench presses 10-9-8-7-6-5-4-3-2-1: DB squat cleans –...