BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Box step over 24/20in 10m Bum kicks 10m Straight leg bounds 10 Alt DB Snatch light 10m Carioca 10 Down ups 10m A-skips Workout (Time) 4 Rounds for time: 800m Run 20 DB Box step over 1 x 15/10kg – 35/25lbs 24/20in 20 Alt. Hang DB snatches 1x 15/10kg 20 Burpees TC = 35 min. Warm up 6 min EMOM: Min 1: 15-20 Tibialis raises Min 2: 15-20 Calf raises

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees 10 jumping jacks 10 air squats 10 jumping jacks 5 push-ups 10 jumping jacks 10 air squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here– INTERMEDIATE – For time: 1-mile run 50 pull-ups 100 push-ups 150 air squats 1-mile run – Partition the pull-ups, push-ups, and squats as needed. – Head out for the second run no later than 25:00. – BEGINNER – For time: 800-m run Then: 10 rounds: 5 ring rows 10 hand-elevated push-ups 15 air squats Then: 800-m run...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises 1 set: 20 jumping jacks 10 up-downs 10 ring rows 10 Kang squats 200-meter jog 1 set: 20 jumping jacks 10 push-ups 10 jumping pull-ups 20 alternating jumping lunges 200-meter run 1 set: 20 jumping jacks 10 hand-release push-ups 10 pull-ups 10 air squats 200-meter run– If you are wearing a vest for the workout, use it for 1-2 warm-up sets. – Use...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day