BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 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) EMOM 8: Min. 1 | :45 bike, row, or ski Min. 2 | 10 alternating Samson stretches 1 set: 5 snatch grip deadlifts 5 hang snatch high pulls 5 hang muscle snatches 5 hang power snatches – Use an empty barbell. 3 sets: 3 hang power snatches 20 running step single-unders – Build in load to just under your first working set.– Use the EMOM to elevate your heart rate and move...