BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 2 rounds: :30 jumping jacks 10 scap pull-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250619 (Time) – RX – For time: 24-18-12 Toes-to-bars 12-9-6 Front squats (135/205 lb) – INTERMEDIATE – For time: 15-12-9 Toes-to-bars 12-9-6 Front squats (105/155 lb) – BEGINNER – For time: 15-12-9 Hanging knee raises 12-9-6 Front squats (35/45 lb) – MASTERS 55+ – For time: 24-18-12 Toes-to-bars 12-9-6 Front squats (105/155 lb) Skill Work (Checkmark) Pre-workout Every 2:00 for 5 sets: 1 squat clean 1 pause front squat 1 front squat – Build in load as mechanics allow. Stretching (Checkmark) 1 set: :30 banded shoulder stretch/side :45 couch stretch/side – AT-HOME – (Time) For time: 30-24-18 V-ups 15-12-9 Double-DB front squats (35/50...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up 2 rounds: 200-meter run 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 Karaoke Skipping (forward/back/height/length) Band warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings 250618 (Time) – RX – 7 rounds for time of: 30 double-unders 200-m run – INTERMEDIATE – 7 rounds for time of: 15 double-unders 200-m run – BEGINNER – 7 rounds for time of: 15 single-unders 100-m run – MASTERS 55+ – Same as Rxd Skill Work (Checkmark) Post-workout Accumulate: 200-m bottom-up KB carry – Switch arms as needed. Stretching (Checkmark) 1 round: 1:00 calf foam roll/side 1:00 quad foam roll/side – AT-HOME – (Time) Same as Rxd...

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 60:00-75:00 Workout 2: 250618 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 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 run, row, bike, or ski 10 alternating Samson stretch lunges 10 PVC pass-throughs 5 3-position PVC overhead squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – For the 3-position overhead squat, hold for...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10/7 cal Erg 10m High knees 10 Squat to stand 10m Bum kicks 10 Baby burpees Workout (Time) 4 Rounds for time: 400m Run 25 Wall balls 400m Run 20/15 cal Erg 20m Burpee broad jumps TC = 30 min Mobility Min 1: Hip flow Min 2: Down dog Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch R