BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Linda 60:00-70:00 Workout 2: Accessory – I 80:00-100:00 Workout 3: Strength III 105:00-115:00 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) 3 sets: 1:00 bike, row, or ski 10 push-ups to down dog 10 front squats (35/45 lb) 8-6-4-2 reps: Deadlift Bench press Squat clean – Build in load.– In today’s warm-up perform your lightest set of the barbell lifts on the first sets. By the time you get to your doubles, you should be lifting your workout weight. Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightStimulus & Goals – 15:00-30:00. – Unbroken deadlifts. – Bench press...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 AMRAP 3:00: 20 mountain climbers 10 air squats 10 push-ups Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight – RX – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.5 x bodyweight deadlift 1 x bodyweight bench press .75 x bodyweight squat clean – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.25 x bodyweight deadlift .75 x bodyweight bench press .5 x bodyweight squat clean – BEGINNER – 8-7-6-5-4-3-2-1 reps for time: Deadlift (65/95 lb) Bench press (55/75 lb) Squat clean (35/45 lb) – MASTERS 55+ – For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1 x bodyweight) Bench press (0.75 x bodyweight) Squat clean (0.50 x bodyweight) Stretching (Checkmark) 1 set: :30 doorway pec stretch/side 1:00 table-top stretch – AT-HOME – (Time) For time: 30-27-24-21-18-15-12-9-6-3: DB deadlifts (35/50) 20-18-16-14-12-10-8-6-4-2: DB bench presses 10-9-8-7-6-5-4-3-2-1: DB squat cleans –...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 250623 75:00-90:00 Workout 3: Skill 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) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 cobra stretch to downward dogs 1 set: 2 shuttle runs | Lower the center of mass as you transition to change directions. :10 rest 2 shuttle runs | Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before...

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 Cobra stretchese to downward dogs Shuttle run | 3:00 Movement // Focus 2 shuttle runs // Lower the center of mass as you transition to change directions. 2 shuttle runs // Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before you begin to accelerate. 2 shuttle runs // Pick up the pace as you press off the back foot to start the run back. Progressive warm-up | 6:00 1 set: 5 shuttle runs 10 ring rows 1 set: 5 shuttle runs 5-10 feet-elevated ring rows 1 set: 5 shuttle runs 10 scap...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day