BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) General warm -up 1 sets: 200m run 10 alternating Spiderman stretches 10 good mornings 10 Samson lunges 10 deadlifts 10 ATY raises Dynamic warm-up 2 sets: :20 jumping jacks :20 push-ups :20 alternating single-leg toe touches :20 pike shoulder taps – Rest :10 between sets. HSPU warm-up 5 pike push-ups :20 handstand hold 5 negatives 3-5 handstand pushups Deadlift (Pre-workout 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier.) 250520 (Time) – RX – 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (155/225 lb) Handstand push-ups – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (105/155 lb) Pike push-ups – BEGINNER – 8-7-6-5-4-3-2-1 reps for time: Deadlifts (65/95 lb) Hand-release push-ups – MASTERS 55+ – 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (125/185 lb) Handstand push-ups to a 2-in riser Stretching (Checkmark) 1 set: 1:00 elbow-to-instep/leg 1:00 scorpion stretch/side – AT-HOME –...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250520 45:00-60:00 Workout 2: Row Conditioning 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 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: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet-elevated shoulder taps :10 rest 1 set: 10 deadlifts (empty bar) :20 handstand hold 1 set: 10 deadlifts (light load) 5-10 pike push-ups 1 set: 10 deadlifts (workout weight) 5-10 handstand push-ups– Use the first two sets to get your shoulders prepared for the handstand push-ups and hamstrings ready for deadlifts. – If 10 handstand push-up reps bring...

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 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 Compete View Public Whiteboard Rest Day