BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Elizabeth 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingaFocus – 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) 1 set: :30 row or bike (easy pace) 10 alternating scorpion stretches :30 row or bike (easy pace) 10 deadlifts (35/45 lb) 1 set: :30 row or bike (moderate pace) 10 alternating Spiderman stretches :30 row or bike (moderate pace) 10 front squats (35/45 lb) 10 foot-assisted ring dips 1 set: :30 row or bike (fast pace) 10 good mornings + vertical jump :30 row or bike (fast pace) 5 hang...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift (- RX – For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar). – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: 1:00 foam roll IT bands 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME – (AMRAP – Reps) EMOM 15: Min. 1 | 10 Superman arch-ups + 10 single-DB goblet good mornings Min. 2 | 12 alternating double-DB farmers carry reverse lunges Min. 3 | :30 double-DB Romanian deadlifts Work...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 5 min AMRAP: 10/7 cal Erg of choice 10 Air squats 10 Shoulder taps in plank Deadlift (Deadlift (Week 5) 4 x 4 @ 79 – 85%, go every 3 min.) Workout (4 Rounds for time) Every 4 min x 4: 21/15 cal Erg 15 DB Front squat 2 x 15/10kg – 35/25lbs 9 DB Push press 2 x 15/10kg – 35/25lbs Warm up Static Deficit Split Squat 3 x 5, go every 3 min.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating plank shoulder taps :30 push-ups from the knees Dynamic warm-up 2 sets: 5 inchworms 10 unweighted good mornings 5 burpees 10 alternating lunges 5 hang muscle cleans Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips– INTERMEDIATE – 21-15-9 reps for time: Cleans (65/95 lb) Jumping ring dips – BEGINNER – 15-12-9 reps for time: Cleans (35/45 lb) Foot-assisted ring dips – MASTERS 55+ – 21-15-9 reps for time: Cleans (65/135 lb) Ring dips Skill Work (Distance) Post-workout EMOM 7: 3 box jumps – Use a higher box than you would normally use. Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side – AT-HOME – (Time) 21-15-9 reps for time: DB power cleans (35/50 lb) Push-ups on the DBs – Use two dumbbells.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day