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

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (25 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats 260617 (Time) – RX – 5 rounds for time of: 12 single-arm KB hang snatches (35/53 lb) 15 hand-release push-ups 30 air squats – INTERMEDIATE – 5 rounds for time of: 12 single-arm KB hang snatches (18/26 lb) 9 hand-release push-ups 30 air squats – BEGINNER – 5 rounds for time of: 12 single-arm Russian KB swings (12/18 lb) 9 hand-release push-ups from the knees 10-20 air squats – MASTERS 55+ – 5 rounds for time of: 12 single-arm KB hang snatches (26/35 lb) 15 hand-release push-ups 30 air squats Skill Work (Checkmark) Pre-workout 5 sets/arm: 1 single-arm Russian KB swing 1 single-arm KB swing + pull back 1 single-arm KB snatch Stretching (Checkmark) 1 set:...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: 250616 50:00-65:00 Workout 2: Strength III 75:00-100:00 Workout 3: Bike Row GHD 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) 5 sets: :30 easy row :30 moderate-to-hard row 2 sets: 10 alternating scorpion stretches 10 alternating lying hip crossovers 5 elbow-to-insteps/leg 10 good mornings 1 set: 10 empty bar deadlifts – Hold the setup/midshin position for :02 on each rep. 3-4 sets: 5 deadlifts – Build to workout load.– Complete a 5-minute row that alternates between 30 seconds of easy work and 30 seconds of harder work. – Focus on keeping your chest up while gluing your heels to the platform at the...

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Conditioning warm-up 3 sets: :50 easy row :10 hard row 3 sets: :50 easy bike :10 hard bike 3 sets: :50 easy shuttle run 5 fast burpees Dynamic stretching 1 set: 5 inchworms 10 alternating Samson stretches 15 unweighted good mornings Deadlift – RX – For load: Deadlift 5-3-3-1-1-1-1 – Build to a 1-rep max. – INTERMEDIATE – Same as Rxd – BEGINNER – For load: Deadlift 5-3-3-1-1-1-1 – Build to a heavy single rather than a 1-rep max. – MASTERS 55+ – Same as Rxd Stretching (Checkmark) 1 set: :45 scorpion stretch/side 1:00 standing pike stretch Stretching (Checkmark) 1 set: :45 scorpion stretch/side 1:00 standing pike stretch – AT-HOME – (AMRAP – Reps) EMOM 12: Min. 1 | 10 burpees + 15 jumping squats Min. 2 | :30 Max-rep DB deadlifts (35/50 lb) – Use two dumbbells. Snatch...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day