BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill Work (AMRAP – Reps) Pre-workout EMOM 5: :20 double-under practice 250410 (Time) – RX – For time: 30 box jumps (24/30 in) 1,600-m run 25 strict chinup – INTERMEDIATE – For time: 30 box jumps (20/24 in) 1,600-m run 15 strict chinup – BEGINNER – For time: 20 box jumps (12/12 in) 800-m run 15 inverted sup ring row – MASTERS 55+ – For time: 30 box jumps (20/24 in) 1,600-m run 25 strict chinup Stretching (Checkmark) 2 sets: 1:00 foam roll IT band/leg 1:00 lacrosse ball roll/foot – AT-HOME – (Time) For time: Broad jump (100 ft) 1,600-m run 30 alternating double-DB renegade rows (35/50 lb) Optional Murph Prep...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250409 45:00-65:00 Workout 2: 250410 75:00-90:00 Workout 3: Skill I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises (small plates or dumbbells) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike; go straight through on one machine OR switch after each interval. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. 3 sets: Single-dumbbell suitcase carry (50 ft) 3...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 400m run 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows 250409 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-DB suitcase carry (50/70 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – INTERMEDIATE – AMRAP 12: 100-m single-DB suitcase carry (35/50 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – BEGINNER – AMRAP 12: 100-m single-DB suitcase carry (15/20 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – MASTERS 55+ – AMRAP 12: 100-m single-DB suitcase carry (35/50lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm Skill work (Checkmark) Post-workout Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) Accumulate: 30 reach, roll, and lifts – AT-HOME –...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: Stamina I 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10 jump, punch, and lands...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up Warm up: 600m easy jog into 2 x 100m Strides* 2 rounds for quality: 10 Alt. Cossack squats 10 Rocking push ups 10 Alt. Lunges 10 Hollow rocks 5 Down ups *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point. Workout (Time) Buy in: 1.2k Run 5 Rounds for time: 20m KB Goblet walking lunges 24/16kg – 53/35lbs (2 x 10m) 15 Down ups 20 Sit-ups Cash out: 1.2k Run Time cap = 30 min Mobility 6 min EMOM: Min 1: Cat and Cow flow Min 2: Dead hang Min 3: Lying chest/pec stretch L Min 4: Lying chest/pec stretch R Min 5: Couch stretch L Min 6: Couch stretch R