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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 8-8-8-8-8 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d ) Stretching (Checkmark) 2 sets: 1:00 foam roll IT quad/side 1:00 lacrosse ball roll/foot – AT-HOME – (5 Rounds for reps) 5 rounds for reps of: :45 walking lunges :45 double-DB front squats – Rest 3:00 between sets.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 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: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 200-meter jog 10 alternating plank reach-throughs 5 small kip swings + 5 big kips 1-3 strict pull-ups 1 set: 6 shuttle runs (easy-to-moderate pace) 3 kipping pull-ups 10 alternating Samson stretches 3 chest-to-bar pull-ups 1 set: 6 shuttle runs (workout pace) 1-3 bar muscle-ups – Use workout variations.–...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 250521 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – INTERMEDIATE – 5 x 2:00 rounds: 6 shuttle runs Max jumping bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – BEGINNER – 5 x 2:00 rounds: 4 shuttle runs Max jumping chest-to-bar pull-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – MASTERS 55+ – 5 x 2:00 rounds: 6 shuttle runs Max chest-to-bar pull-ups – Rest 1:00 between rounds. – 1 shuttle run...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250520 45:00-60:00 Workout 2: Row Conditioning 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 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: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet-elevated shoulder taps :10 rest 1 set: 10 deadlifts (empty bar) :20 handstand hold 1 set: 10 deadlifts (light load) 5-10 pike push-ups 1 set: 10 deadlifts (workout weight) 5-10 handstand push-ups– Use the first two sets to get your shoulders prepared for the handstand push-ups and hamstrings ready for deadlifts. – If 10 handstand push-up reps bring...