BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250820 50:00-65:00 Workout 2: 250821 75:00-90:00 Workout 3: Skill I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 4 sets: :40 bike (easy) :20 bike (fast) 1 set: :30 alternating scorpion stretches :30 alternating elbow-to-instep :30 shoo-the-turtles 10 squat-to-stands 1 set: 5-8 hang muscle cleans 5-8 tall power cleans 5 hang power cleans 5 power cleans – Use an empty barbell. 3-4 sets: 1 power clean 2 hang power cleans – Build in load to just under your first working set.– Use the first 5 sets...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2:00 bike to start 2 sets: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg toe touches/leg 10 unweighted good mornings 250820 (10 Rounds for weight) – RX – Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 8/10-cal bike – INTERMEDIATE – Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 6/8-cal bike – BEGINNER – Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 4/6-cal bike – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 double-forearm stretch 1:00 seated pike stretch – AT-HOME – (10 Rounds for weight) – AT-HOME – Every 2:00 for 10 rounds: 3-5 double-DB power cleans (35/50 lb) 3-5 double-DB hang power cleans 15 jumping...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250819 45:00-55:00 Workout 2: Barbell Cycling 65:00-85:00 Workout 3: Stamina I 90:00-100:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 200-meter jog (easy pace) 10 alternating elbow-to-insteps 10 leg swings/leg (front and back) 1 set: 200-meter jog (moderate pace) 10 alternating Samson stretch 10 leg swings/leg (across the body) 1 set: 200-meter jog (moderate pace) 10 up-downs 10 alternating lunges 10 V-ups 1 set: 200-meter jog (fast pace) 10 alternating single-leg squats 10 toes-to-bars– Use today’s progressive warm-up as an opportunity to practice and build...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy run into: 3 rounds: 30 sec bike 10 Alt. Lunges 10 Baby burpees Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 600m Run 15/12 Bike 20m Sandbag walking lunges 10 Burpees over sandbag RPE 5-6

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: :40 air squats :20 rest :40 burpees :20 rest 250819 (Time) – RX – 40-30-20 reps for time: Single-leg squats Toes-to-bars – INTERMEDIATE – For time: 30-20-10 Hook behind heel single-leg squats 20-10-5 Toes-to-bars – BEGINNER – For time: 30-20-10 Reverse lunges 20-10-5 Hanging leg raises – MASTERS 55+ – 30-20-10 reps for time: single leg squats Toes-to-bars Skill Work (Checkmark) Post-workout midline work Accumulate: 1:00 Superman hold 1:00 pull-up bar hollow hold hang Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side – AT-HOME – (Time) – AT-HOME – 40-30-20 reps for time: Single-leg squats V-ups Work Your Weakness – STAMINA I – (Time) For time: 200-meter run 400-meter sled drag (25/45 lb) 200-meter...