BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 400m run 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows 250409 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-DB suitcase carry (50/70 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – INTERMEDIATE – AMRAP 12: 100-m single-DB suitcase carry (35/50 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – BEGINNER – AMRAP 12: 100-m single-DB suitcase carry (15/20 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – MASTERS 55+ – AMRAP 12: 100-m single-DB suitcase carry (35/50lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm Skill work (Checkmark) Post-workout Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) Accumulate: 30 reach, roll, and lifts – AT-HOME –...

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: Stamina I 90:00-100:00 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: 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...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up Warm up: 600m easy jog into 2 x 100m Strides* 2 rounds for quality: 10 Alt. Cossack squats 10 Rocking push ups 10 Alt. Lunges 10 Hollow rocks 5 Down ups *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point. Workout (Time) Buy in: 1.2k Run 5 Rounds for time: 20m KB Goblet walking lunges 24/16kg – 53/35lbs (2 x 10m) 15 Down ups 20 Sit-ups Cash out: 1.2k Run Time cap = 30 min Mobility 6 min EMOM: Min 1: Cat and Cow flow Min 2: Dead hang Min 3: Lying chest/pec stretch L Min 4: Lying chest/pec stretch R Min 5: Couch stretch L Min 6: Couch stretch R

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 2:00 bike 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon (Time) Every 2:00 for 5 sets: 12/16-calorie bike– Each set should be at least a 90% effort. – Choose calorie goal that allows you to finish each set in 60 seconds or less. – Use any bike or substitute another machine if necessary. Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 standing hamstring stretch/side – AT-HOME – (AMRAP – Reps) EMOM 15: Min. 1 | 15 Superman arch-ups Min. 2 | 20 jumping lunges Min. 3 | :30 double-DB deadlifts Work Your Weakness Optional Murph Prep – All Metcon (No Measure) 3 Rounds: – 6...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250407 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 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) On a 5:00 clock: :40 easy row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats 7 hanging knee raises :20 PVC front squat hold 3 sets: 3 knees-to-elbows 5 front squats – Build in load to your first working set.– Use the 5-minute clock to elevate your heart rate and get a little out of breath. – Dial in your squat technique through the...