Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 bike (increase pace) 10 alt spiderman 10 alt cossack 5 snatch high pull 250508 (5 Rounds for calories) – RX – 5 rounds for calories: 2:00 air bike 2:00 rest – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d SKill Work (7 Rounds for weight) Pre-workout EMOM 7: 3 snatch high pulls Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME – (AMRAP – Reps) 5 x AMRAP 2: 12 burpees Max shuttle runs – Rest 2:00 between AMRAPs. – 1 shuttle run is 25 ft down and back.

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Air squat 10m Bum kicks 10 Sit-ups 10m A-skips 10 Walking lunges Workout (3 Rounds for time) 3 Rounds for time: 400m Run 30 Air squats 25 Sit-ups 20m DB Front rack lunge 2 x 15/10kg – 35/25lbs 15 DB Ground to Overhead 2 x 15/10kg – 35/25lbs 12/8 cal bike TC = 25 min Accessory 12 min EMOM: Min 1: 15-20 Banded hamstring curls Min 2: 30-40 sec Elbow plank Min 3: 5-8 Post assisted sissy squat Min 4: 15-20 Band pull aparts

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) AMRAP 4: :30 jumping jacks 5 inchworm + push-ups 5 air squats 5 up-downs 250507 (7 Rounds for weight) – RX – Every 2:30 for 7 sets: 3 push presses 2 push jerks 1 split jerk – Build in load each set. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 2:30 for 7 sets: 3 strict presses 2 push presses 1 push jerk – Build in load each set. – MASTERS 55+ – Same as Rx’d Metcon Metcon (Time) 3 rounds for time: 5 heavy right arm push jerk 10 crush lunges 5 heavy left arm push jerk 10 up downs Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (Checkmark) Every 5:00 for 7 sets: 30 alternating plank shoulder taps 9 DB push presses 7 DB push...

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 60:00-95:00 Workout 2: 250507 105:00-125:00 Workout 3: 250508 130:00-140:00 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-downs (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 extended...