BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 3:00 row, bike, or ski 1 set: 5 hang snatch grip deadlift shrugs 5 shoulder presses 5 sumo deadlifts 5 air squats 1 set: 10 hang muscle snatches 5 dip drive (bar in front rack) 5 sumo deadlift + shrugs 5 front squats 1 set: 10 hang power snatches 10 push presses 10 sumo deadlift high pulls 10 front squats 1 set: 10 hang...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats 65lb/45lbTo learn more about Andi click here – INTERMEDIATE – For time: 70 hang power snatches (35/45 lb) 70 push presses 70 sumo deadlift high pulls 70 front squats – BEGINNER – For time: 50 hang power snatches (15/25 lb) 50 push presses 50 sumo deadlift high pulls 50 front squats – MASTERS 55+ – For time: 70 hang power snatches (35/45 lb) 70 push presses 70 sumo deadlift high pulls 70 front squats...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200/150 Row 200/150m Ski 30-60 sec Rest Easy pace. Conditioning (5 Rounds for time) Every 8 min x 5: 500m Run 500/450m Row RPE 6-7, moderately hard.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 1 set: 200-meter run, moderate 10 box step up 10 situp 1 set: 200-meter run, faster 6 box jump over 250821 (Time) – RX – 6 rounds for time: 200-m run 12 box jump-overs (24/30 in) – INTERMEDIATE – 6 rounds for time: 200-m run 12 box jump-overs (20/24 in) – BEGINNER – 4 rounds for time: 200-m run 8 box step-overs (12/20 in) – MASTERS 55+ – 6 rounds for time: 200-m run 12 box jump-overs (20/24 in) Skill Work (Checkmark) Post-workout practice 2 sets: 30 situps 20/20 side crunch Stretching (Checkmark) 2 sets: :30 foam roll calf/leg :30 lacrosse ball roll/foot – AT-HOME – (Time) – AT-HOME – 6...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day