BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs () 250421 (5 Rounds for time) – RX – Every 5:00 for 5 rounds: 400-meter run – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 5:00 for 5 rounds: 200-meter run – MASTERS 55+ – Same as Rx’d Skill Work (AMRAP – Reps) Post workout 8 sets: :20 air squats :10 rest Stretching (Checkmark) Accumulate: :30 lacrosse ball roll bottom of each foot :30 standing hamstring stretch/side :30 calf stretch/side – AT-HOME – (5 Rounds for time) Same as Rx’d Work Your Weakness Shoulder Press (- STRENGTH II – Shoulder press 3-3-3-3-3+ ) – Welcome to week three of the next...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250421 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 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 row, bike, or ski Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for distance – Perform 25 ft down and back for each movement. 2 sets: 200-meter run – Rest 1:00 between sets.– Increase your pace across each of the first two sets. – In the final two sets, dial in your workout run pace. 250421 (5 Rounds for time) Every...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Open 15.4 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout 3: Conditioning 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: 1:30 row, bike, ski, or run 5 inchworm + push-ups 10 empty-bar Romanian deadlifts 3 wall walks 10 empty-bar high pulls 1 set: 3 handstand push-up negatives :20 headstand hold 3 kipping handstand push-ups 10 handstand shoulder taps, slow 5 kipping handstand push-ups 1 set: 10 hang power cleans 10 tall power cleans 10 power cleans – Use an empty barbell. 1 set: 7 power cleans 5 power cleans 3...