BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m A-skips 20 Air squats Workout (Time) 3 Rounds: 400m Run 20 Squats w/ Wall ball 200m w/ Wall ball TC = 20 min Accessory 3 SETS 8-10 DB Split squat L 8-10 DB Split Ssquat R 15-20 sec Hanging L-sit

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250519 85:00-100:00 Workout 3: Skill I 105:00-115:00 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) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) 250519 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 100-m single-DB suitcase carry (35/50 lb) 20-cal bike 30 alternating DB hang snatches – INTERMEDIATE – AMRAP 15: 100-m single-DB suitcase carry (20/35 lb) 15-cal bike 30 alternating DB hang snatches – BEGINNER – AMRAP 15: 100-m single-DB suitcase carry (10/15 lb) 10-cal bike 20 alternating DB hang snatches – MASTERS 55+ – AMRAP 15: 100-m single-DB suitcase carry (20/35 lb) 20-cal bike 30 alternating DB hang snatches Skill Work (6 Rounds for weight) Post-workout EMOM 6: 1 Turkish get-up/arm – Use a single dumbbell. – Build in...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day