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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row 250620 (Time) – RX – For time: Handstand walk (100 ft) 1,000-m row 30 handstand push-ups 1,000-m row 10 wall walks 1,000-m row – INTERMEDIATE – For time: Handstand walk (50 ft) 1,000-m row 30 handstand push-ups to a 2-in riser 1,000-m row 10 partial wall walks 1,000-m row – BEGINNER – For time: 50 plank shoulder taps 700-m row 20 pike push-ups 700-m row 10 inchworm + push-ups 700-m row – MASTERS 55+ – For time: 100 handstand shoulder taps 1,000-m row 30 handstand push-ups to a 2-in riser 1,000-m row 10 wall walks 1,000-m row Stretching (Checkmark) 1 set: 1:00 lacrosse ball tricep/side...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-35:00 Workout 1: 250619 50:00-75:00 Workout 2: 250620 85:00-105:00 Workout 3: Strength II 110:00-120:00 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: :30 jumping jacks :30 mountain climbers 3 sets: 5 inchworms 5 push-ups 10 alternating Cossack squats 5 pause kettlebell goblet squats 5 kettlebell goblet squats 1 set: 10 kip swings 8 kipping knee raises 6 kipping knees-to-chests 4 toes-to-bars 1 set: 5 deadlifts 5 muscle cleans 5 hang power cleans 5 pause front squats 5 front squats – Use an empty barbell. 3-4 sets: 3-5 toes-to-bars 4 front squats – Use workout variations. – Build to workout weight– Elevate your heart rate while...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 3 Rounds of: 10m High knees 10m Bum kicks 6 Burpees to plate 10 Plate ground to OH 10 Sit-ups 10 Plate thrusters Workout (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 15 Burpees to plate 200m Run 20 Plate ground to OH 1 x 15/10kg – 35/25lbs Rest 4 min 12 min AMRAP: 200m Run 20 Sit-ups 200m Run 20 Plate thrusters 1 x 15/10kg – 35/25lbs Accessory 3 Rounds for quality: 12-15 DB Single leg calf raises each side 12-15 Tibialis raises 20-30 sec Copenhagen plank each side