Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up | 6:00 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to the toes as desired) 20 alternating plank shoulder taps 10 ring rows 10 scap pull-ups 250723 (Time) – RX – 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Handstand push-ups – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Piked push-ups – BEGINNER – 8-7-6-5-4-3-2-1 reps for time of: Jumping pull-ups Push-ups from the knees – MASTERS 55+ – 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Double-DB push presses (20/35 lb) Skill Work (Checkmark) Post-workout 3 Rounds: 10 Dumbbell Weighted Sit-Ups (hold DB at chest) 10 Weighted Hollow Body Rocks or Deadbugs Rest: 45 sec between rounds...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES 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 60:00-70:00 Workout 2: 250722 80:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off 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 (only for those who intend to 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...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Hip warm-up | 6:00 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 5/5 turkish situp 10 unweighted single-leg deadlifts/leg 20 russian kbs Bike warm-up | 7:00 2 sets: :30 bike 5/5 oh sit throughs 250722 (Time) – RX – For time: 60 KB swings (35/53 lb) 25/30-cal bike 60 KB swings – INTERMEDIATE – For time: 60 KB swings (26/35 lb) 20/25-cal bike 60 KB swings – BEGINNER – For time: 40 KB swings (18/26 lb) 15/20-cal bike 40 KB swings – MASTERS 55+ – For time: 60 KB swings (26/35 lb) 25/30-cal bike 60 KB swings Skill Work (Checkmark) Post-workout 3 sets: 5 KB windmills/arm 5 KB Turkish get-ups/arm – Build in load, but only as quality mechanics allow....

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (AMRAP – Rounds and Reps) On a 35 min clock: 1.2 km Run, RPE 6-7 (moderate pace) 29/24 cal echo bike 100′ Slam ball walking lunges 40/20lbs (4 x 25′) 20 Burpees over slam ball AMRAP in remaining time: 300 m Run, RPE 6-7 (moderate pace) 7/5 cal echo bike 25′ Slam ball walking lunges 40/20lbs (1 x 25′) 5 Burpees over slam ball Overall RPE 5-6.

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Nancy 50:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 overhead walking lunges (empty barbell) :30 up-downs 2 set: 200-meter run 10 overhead squats – Build to workout load.– Use the first three sets...