BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Cindy 50:00-70:00 Workout 2: Stamina I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) On a 10:00 clock: :30 row, bike, ski, or run 5 scap pull-ups 5 kettlebell swings 5 kip swings 5 kettlebell strict presses/arm 5 wall squats 1 set: 5-10 pull-ups 5-10 push-ups 5-10 squats – Use workout variations.– Complete at least 5 rounds in the 10-minute window, using a light kettlebell. – After the initial warm-up, practice 5-10 reps of each movement in the workout. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsStimulus & Goals – 10-20 rounds for most. – Long grind with a...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Power Clean (5-5-5-5-5) – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: 1:00 hamstring stretch each leg 1:00 lat stretch each side – AT-HOME – (AMRAP – Reps) – AT-HOME – 3 sets for reps: 1:00 alternating DB power cleans (35/50 lb) 1:00 rest – Use one dumbbell. 3 sets for reps: 1:00 DB power cleans (35/50 lb) 1:00 rest – Use two dumbbells. 3 sets for reps: 1:00 DB squat cleans (35/50 lb) 1:00 rest – Use two dumbbells.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200m Row 10 Squat to stand 10 Thrusters with wall ball Strength 10 min AMRAP for load: 10m Sled push (heavy) 15 Banded KB swings 10m DB Death march Conditioning (AMRAP – Rounds and Reps) On a 30 min clock: 1.6k Run, RPE 7-8 (race pace) 1k Row 100m KB Farmers carry 2 × 24/16kg – 53/35lbs 60 Wall balls 6/4kg – 15/10lbs to 10/9 ft AMRAP in remaining time: 400m Run, RPE 7-8 (race pace) 250m Row 25m KB Farmers carry 2 × 24/16kg – 53/35lbs 15 Wall balls 6/4kg – 15/10lbs to 10/9 ft

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Annie 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: CHAD1000X Training Week 1 85:00-95:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 1 set: 5:00 row, bike, or ski 1 set: :30 couch stretch/leg :30 jump rope :30 pigeon pose/leg :30 jump rope :30 inchworm walkouts :30 jump rope :30 plank hold :30 jump rope :30 sit-ups– Use the first 5 minutes to get yourself slightly out of breath and sweating. – Use the rest of the warm-up to move through full range of motion and prepare your full body for the workout. – During the jump rope intervals, practice whatever skip (single or double-under) that you will use in the workout. –...