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 into: 2 x 100m Strides* *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point. Running (No Measure) Main set: 15 x 400m RPE 7-8 (race pace) Run 200m easy between sets. The pace should be challenging but repeatable and maintainable. Cool down: 3-5 min easy jog/walk, barefoot if possible

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 shuttle runs, slow :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 200-meter run, faster – 1 shuttle run is 25 ft out and back. 1 set: 30 single-unders 5 V-ups 8 kip swings 5 x 2 single-unders + 1 double-under 8 kipping knee raises 2 sets: 15 double-unders 5 toes-to-bars Skill Work (No Measure) Pre-workout Build to clean and jerk loading 250329 (Time) – RX – 5 rounds for time with a partner: 24 double-unders 19 toes-to-bars 2 clean and jerks (135/205 lb) 400-m run – Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together. – INTERMEDIATE – 5 rounds for time with a partner: 24 double-unders 19 toes-to-bars 2 clean and jerks (105/155 lb) 400-m run – Share the double-under, toes-to-bar,...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m Bum kicks 5+5 Single leg glute bridge 10 Pogo jumps 10 Air Squats 10 Rocking push-up Workout (12 Rounds for time) Team of 2. Every 3 min x 12: A) 200m run 25m Sled pull (2x 12.5m) B) 200m Run 15 Synchro Burpees C) 200m Run 30 Alt. DB snatches D) 200m Run 30 Partner wall balls

BayWay CrossFit – Hybrid View Public Whiteboard Front Squat (1. 8 min to build to today’s heavy 5. 2. Every 3 min x 3: 5 Front squat @ 70-80% of today’s heavy 5 10 Alt. Box step up jump 20in) Workout (AMRAP – Rounds and Reps) 10 min AMRAP: 50m Single arm KB farmer carry 32/24kg – 70/53lbs 10 Box jump over 24/20in 10 V-ups / Tuck-ups Accessory 6 min EMOM: Min 1: 30-40 sec Reverse Plank Min 2: 30-40 sec Elbow Plank

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250328 (Calories) – RX – AMRAP 2:00 for 8 rounds: 15 wall-ball shots (14/20 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. – INTERMEDIATE – AMRAP 2:00 for 8 rounds: 12 wall-ball shots (14/20 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. – BEGINNER – AMRAP 2:00 for 6-8 rounds: 6 wall-ball shots (10/14 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. – MASTERS 55+ – AMRAP 2:00 for 8 rounds: 15 wall-ball shots (10/20 lb) (9/9 ft) Max-cal row – Rest 2:00 between rounds. Skill Work (Checkmark) Post-workout EMOM 6: :30 ring support hold Stretching (Checkmark)...