BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Alt. Bottom squat rotation 10m Bum kicks 10 Hollow rocks 10m A-skips 10 Band pull aparts Workout (AMRAP – Rounds and Reps) 25 min AMRAP: 10 alt. DB Renegade Row 2 x 15/10kg – 35/25lbs 10 DB Thrusters 2 x 15/10kg – 35/25lbs 15 V-ups / Tuck-ups 400m Run Accessory 12 min EMOM: Min 1: 8-10 KB Windmill L Min 2: 8-10 KB Windmill R Min 3: 15-20 sec Copenhagen plank each side Min 4: 15-20 sec Palloff press each side

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Wall-ball shot warm-up | 7:00 3 sets: 7 med-ball front squats 7 med-ball push presses 7 wall-ball shots :30 rest Ring Muscle Up | 7:00 Ring Support + Slow Lower False Grip Ring Row Low Ring Transition: 1.Squat & Lean + Pull 2 Chest 2.Pull Through 3.Jump to Top Jumping Ring Muscle Up Ring Muscle Up 250626 (5 Rounds for reps) – RX – 5 rounds: AMRAP 2: 20 wall-ball shots (20/30 lb) (9/10 ft) Max ring muscle-ups – Rest 2:00 between rounds. – INTERMEDIATE – 5 rounds: AMRAP 2: 20 wall-ball shots (14/20 lb) (9/10 ft) Max jumping ring muscle-up transitions – Rest 2:00 between rounds. – BEGINNER – 5 rounds: AMRAP 2: 20 wall-ball shots (10/12 lb) (9/9 ft) Max foot-assisted ring dips – Rest 2:00 between rounds. – MASTERS 55+ – 5 rounds: AMRAP 2: 20 wall-ball...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250626 50:00-65:00 Workout 2: Stamina I 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 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) 2 sets: :10 jumping jacks, slow :10 jumping jack, moderate :10 jumping jacks, fast :20 alternating reverse lunges :20 ring rows :20 burpees 1 set: 20 mountain climbers 10 ring push-ups or ring dips 10 medicine-ball front squats 10 pull-ups 10 medicine-ball push presses 1 set: 5 small kip swings + 5 big kips 5 wall-ball shots 1-3 strict ring pull-ups 5 wall-ball shots 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 5 wall-ball shots 1-3 ring muscle-ups– Use this progressive warm-up...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretches – Switch after partner 1 finishes the row. 1 set: Partner 1 | 1:00 row Partner 2 | 5 elbow-to-insteps/leg – Switch after partner 1 finishes the row 250625 (Time) – RX – For time with a partner: 225/300-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold with each transition. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 150/200-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold from the knees with each transition. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout AMRAP 6: 20 band pull-aparts 10 banded pass throughs...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10 Walking lunges 10m Straight leg bounds 5 Down ups 10m Bum kicks Workout (Time) 3 Rounds for time: 800m Run 30 dbl db walking lunges 15/10kg – 35/25lbs 400m Run 20 Box jump step down 24/20in 200m Run 10 Devil press 2 x 15/10kg – 35/25lbs TC = 35 min Mobility Min 1: Pigeon stretch L Min 2: Pigeon stretch R Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch R