BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250425 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 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) 3 sets: :30 row (easy pace) 15 band pull-aparts 10 scap pull-ups 5 strict presses with a :03 pause at the top – Use an empty bar or light load. 1 set: :30 row (moderate pace) 10 seated leg raises 10 push-ups 10 box step-ups 1 set: :30 row (fast pace) 10 jumping ring dips :20 L-sit hold (knees bent) 10 dumbbell lunges 2 sets: :30 row (workout pace) 5 ring...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large 10 arm circles backward, small 10 arm circles backward, large 10 arm swings across 10 arm swings overhead 5 neck rolls/direction 20 torso twists 10 hip circles/direction 10 leg swings/leg 10 lateral leg swings/leg 10 toe touches 5 over/under-the fences/direction Shoulder warm-up 3 sets: 10 banded external rotations 10 banded pass-throughs 5 scap pull-ups 5 push-ups 5 scap shrugs – Hold the top of each rep for :03. 250425 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 10 ring dips :20 L-sit hold 10 DB box step-overs (20/20 in) (35/50 lb) :20 hang from the pull-up bar – Use two dumbbells. – INTERMEDIATE – AMRAP 12: 5 ring dips :20 L-sit hold 10 DB box step-overs (20/20 in) (20/35 lb) :20 hang from...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds for quality: 10/7 cal Erg 5 Burpees 10 Banded face pull 10 Squat to stand 5 Push-up to down dog 10 Sit-ups Strength 12 min EMOM: Min 1: 10-15 Push-ups / Kneeling / Clapping or weighted Min 2: 8-12 DB Hammer curls Min 3: 10-12 Hanging leg raises Workout (4 Rounds for time) Every 4 min x 4: 20/15 cal Erg 15 Wall balls 9/6kg – 20/14lbs to 10/9ft 10m Burpee broad jumps Accessory 6 min EMOM: Min 1: 10-20 sec Copenhagen plank L + R Min 2: 15-20 Band pull apart

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 box jumps 3 sets: 3 shoulder presses – elbows in front of the bar in the rack 3 sumo deadlifts – feet just wider than squat stance 3 jumps in place (on sets 2 and 3 have athletes box jump and step down) 1 set: 200-meter row, faster Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row...