BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00 Workout 3: Skill I 100:00-110:00 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 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders) 10 jump, punch, and lands with arms...

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Pre-workout (Weight) On a 10:00 clock: 1 power clean 1 hang power clean – Build to a heavy set. 250513 (Time) – RX – 8 rounds for time: 5 box jumps (24/30 in) 3 power cleans (125/185 lb) – INTERMEDIATE – 8 rounds for time: 5 box jumps (20/24 in) 3 power cleans (95/135 lb) – BEGINNER – 8 rounds for time: 5 tuck jumps 3 power cleans (55/75 lb) – MASTERS 55+ – 8 rounds for time: 5 box jumps (20/24 in) 3 power cleans (95/135 lb) – Athletes may jump or step up onto the box. Stretching (Checkmark)...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250512 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Accessory – 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: 2:00 run, row, bike, or ski 3 sets: 5 air squats 3 strict pull-ups 5 sit-ups 3 lying pull-to-stands 2 sets: :20 rope climb :10 rest :20 walking lunges :10 rest :20 hollow rocks :10 rest– In today’s warm-up, focus on moving your body through a full range of motion and building up to the workout movements. – In the 20 seconds of work, complete no more than 10...

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 push-ups to downward dog 5 elbow-to-insteps/leg 10 air squats 10 reverse lunges 10 scap pull-ups 250512 (Time) – RX – 7 rounds for time: 2 rope climbs (15/15 ft) 20 walking lunges 20 hollow rocks – INTERMEDIATE – 7 rounds for time: 2 rope climbs (12/12 ft) 16 walking lunges 16 hollow rocks – BEGINNER – 6 rounds for time: 2 pull-to-stands 10 reverse lunges 10 leg-tucked hollow rocks – MASTERS 55+ – 7 rounds for time: 2 rope climbs (12/12 ft) 20 walking lunges 20 hollow rocks Skill Work (Checkmark) Post-workout Accumulate: 25-75 KB side bends/side – Use a light load. Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (Time) 7 rounds for time: 20 alternating double-DB renegade rows (35/50 lb) 20...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day