BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250423 (Weight) – RX – 7 sets for load: 1 clean pull 1 clean 1 hang clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (7 Rounds for reps) Every 3:00 for 7 sets: 3-5 double-DB deadlifts 3-5 double-DB squat cleans 3-5 double-DB hang squat cleans Work Your Weakness – STAMINA I – (Time) 4 sets: 500-meter easy-to-moderate pace 500-meter sprint pace 1000-meter standing bike 3:00 rest– 22:00-27:00. – Conditioning through various places...

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 60:00-80:00 Workout 2: Fight Gone Bad 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. 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 + slow rebound 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...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up 1 set: :30 single-unders 10 alternating plank reach-throughs 10 leg swings/leg (front to back) 1 set: :20 single-unders (right leg) :20 single-unders (left leg) 20 mountain climbers 10 sit-ups 1 set: :20 double-unders 10 banded wide-stance good mornings 10 sit-ups :20 double-unders 250422 (Time) – RX – 2 rounds for time: 50 double-unders 40 AbMat sit-ups 30 chest-to-bar pull-ups – INTERMEDIATE – 2 rounds for time: 50 double-unders 40 AbMat sit-ups 20 chin-over-bar pull-ups – BEGINNER – 2 rounds for time: 40 single-unders 20 AbMat sit-ups 20 ring rows – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post workout EMOM 10: Min. 1 | 10 barbell good mornings Min. 2 | :20 side plank hold/side Stretching (Checkmark) Accumulate: 30 reach,...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250422 45:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 1:00 alternating Samson lunges :30 push-ups from the knees :30 bent-over rows 1:00 up-down + jump and reaches :30 scap pull-ups :30 shoulder presses 1 set: 30 jumping jacks 10 ring rows 1 set: 20 mountain climbers :30 plank hold 10 kip swings 1 set: :30 single-unders 10 sit-ups 5-10 chin-over-bar pull-ups 1 set: :30 double-unders 10 sit-ups 5-10 chest-to-bar pull-ups– Use the first two sets to increase range...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Single leg glute bridge each side 10m Bum kicks 10m Walking lunge 10m A-skips 10+10m Single arm farmers carry Workout (Time) Workout: For time: Buy in: 1000m Run 10 Rounds of: 10 Russian KB swing 24/16kg – 53/35lbs 20m Walking lunge (bodyweight) into: 1000m Run into: 10 Rounds of: 10 Sit-ups 20m KB Farmers carry 2 x 24/16kg – 53/35lbs (2 x 10m) Cash out: 1000m Run Time cap = 35 min Mobility 6 min EMOM: Min 1: Down dog Min 2: Rolling straddle stretch Min 3: Glute stretch L Min 4: Glute stretch R Min 5: Couch stretch L Min 6: Couch stretch R