BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 250623 75:00-90:00 Workout 3: Skill 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) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 cobra stretch to downward dogs 1 set: 2 shuttle runs | Lower the center of mass as you transition to change directions. :10 rest 2 shuttle runs | Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before...

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 Cobra stretchese to downward dogs Shuttle run | 3:00 Movement // Focus 2 shuttle runs // Lower the center of mass as you transition to change directions. 2 shuttle runs // Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before you begin to accelerate. 2 shuttle runs // Pick up the pace as you press off the back foot to start the run back. Progressive warm-up | 6:00 1 set: 5 shuttle runs 10 ring rows 1 set: 5 shuttle runs 5-10 feet-elevated ring rows 1 set: 5 shuttle runs 10 scap...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Step-up warm-up 1 set: 100-meter jog 10 PVC back-rack lunges 10 PVC back-rack step-ups 1 set: 100-meter jog 10 barbell back-rack lunges 10 barbell back-rack step-ups 250621 (AMRAP – Rounds and Reps) – RX – AMRAP 30 with a partner: 50 barbell back-rack step-ups (35/45 lb) (20/20 in) 15 cleans (95/135 lb) 50 barbell back-rack step-ups (35/45 lb) (20/20 in) 10 snatches (95/135 lb) – INTERMEDIATE – AMRAP 30 with a partner: 30 barbell back-rack step-ups (35/45 lb) (20/20 in) 15 cleans (65/95 lb) 30 barbell back-rack step-ups (35/45lb) (20/20 in) 10 snatches (65/95 lb) – BEGINNER – AMRAP 30 with a partner: 30 KB goblet hold step-ups (18/12 lb) (21/21 in) 15 cleans (45/35 lb) 30 KB goblet hold step-ups (18/12 lb) (21/21 in) 10 snatches (45/35 lb) – MASTERS 55+ – AMRAP 30 with a partner: 50 barbell...