Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 1:00 row :30 inchworms 1:00 row :30 up-downs 1:00 row :30 burpees 250724 (Time) – RX – 6 rounds for time: 250-m row 12 hang squat cleans (65/95 lb) 12 burpees – INTERMEDIATE – 6 rounds for time: 250-m row 12 hang squat cleans (55/75 lb) 12 burpees – BEGINNER – 6 rounds for time: 150-m row 10 hang squat cleans (35/45 lb) 10 burpees – MASTERS 55+ – 6 rounds for time: 250-m row 12 hang squat cleans (55/75 lb) 12 burpees Skill Work (Checkmark) Pre-workout EMOM 8: 1 power clean 2 hang squat cleans Stretching (Checkmark) 3 sets: :30 standing straddle stretch :30 couch stretch/side – AT-HOME – (Time) – AT-HOME – 6 rounds for time: 200-m run 12 double-DB...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up | 6:00 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups 250723 (Time) – RX – 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-ups – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Piked push-ups – BEGINNER – 8-7-6-5-4-3-2-1 reps for time of: Jumping pull-ups Push-ups from the knees – MASTERS 55+ – 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Double-DB push presses (20/35 lb) Skill Work (Checkmark) Post-workout 3 Rounds: 10 Dumbbell Weighted Sit-Ups (hold DB at chest) 10 Weighted Hollow Body Rocks or Deadbugs Rest: 45 sec between rounds...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250723 45:00-65:00 Workout 2: Stamina I 75:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 3 sets: :30 row, bike, or ski 15 band pull-aparts 10 jumping pull-ups 10 alternating reverse lunges 1 set: 3 wall walks with a :03 hold at the top 10 push-ups :30 handstand hold 10 ring rows 10 piked push-ups 10 kip swings :20 hollow hold 5 pull-ups 5 handstand push-ups 3 sets: :20 row, bike, or ski 2 pull-ups 2 handstand push-ups – Rest :30-1:00 between sets. –...