BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Jump Walk 100:00-110:00 StretchingFocus – 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: 1:00 row (easy pace) 10 weighted med-ball AbMat sit-ups 10 hanging knee raises 20 alternating lunges 1 set: 1:00 row (moderate pace) 10 GHD sit-ups to parallel 10 up-downs 10 knees-to-armpits 10 up-downs 1 set: 1:00 row (workout pace) 10 GHD sit-ups 10 up-downs 10 toes-to-bars 10 up-downs– Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx’d...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Skill Work (Weight) Pre-workout Every :90 for 6 sets: 1 clean pull 1 hang power clean 1 push jerk 250523 (Time) – RX – 15-12-9-6-3 reps for time: Power cleans (75/115 lb) Push jerks Box jump-overs (20/24 in) – INTERMEDIATE – 15-12-9-6-3 reps for time: Power cleans (55/75 lb) Push jerks Box jump-overs (20/24 in) – BEGINNER – 12-9-6-3 reps for time: Power cleans (35/45 lb) Push jerks Box step-ups (12/12 in) – MASTERS 55+ – 15-12-9-6-3 reps for time: Power cleans (55/75 lb) Push jerks Box jump-overs (20/24 in) – Athletes may step up or jump onto the box; step...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250523 45:00-55:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Stamina I 100:00-110:00 StretchingFocus – 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) 2 sets: 1:00 bike, row, or ski 10 good mornings 10 box step-ups 10 push presses 1 set: 5 deadlift-shrugs 5 muscle cleans 5 tall cleans 5 power cleans 5 push jerks 5 box jump-overs Every 1:30 x 3 sets: 2 power cleans 2 push jerks 2 box jump-overs – Build in load to your first working set.– Use an empty barbell for the first three sets. – Focus on fully...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds of: 200m Easy jog 8 Push-ups 8 Ring row 8 V-ups 8 Wall ball light Workout (AMRAP – Rounds and Reps) 3 x 9 min on / 3 min off: Buy in: 1k Run AMRAP in the remaining time: 4 DB Renegade row 2 x 15/10kg – 35/25lbs 8 V-ups 8 db thursters