BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 alternating plank shoulder taps 5 push-ups from the knees 10 up-downs :30 overhead plate carry – Athletes may use any weight plate. CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.– INTERMEDIATE – AMRAP 8: 3 handstand push-ups 3 cleans (95/135 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250418 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Skill I 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: 100-meter jog 5 inchworm push-ups 10 banded pass-throughs 15 banded pull-aparts 1 set: 200-meter jog 10 lunges 10 up-downs 1 set: 30 jumping jacks 20 mountain climbers 10 reverse lunges 1 set: 10 Russian dumbbell swings/arm (workout weight) 50-meter farmers carry 1 set: 10 single-dumbbell reverse lunges 5 burpees 50-meter farmers carry– This progressive warm-up is intended to get you primed for the box jump-overs. – The first section gets...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges 250418 (Time) – RX – 3 rounds for time: 20 single-DB reverse lunges (35/50 lb) 20 burpees 200-m farmers carry – INTERMEDIATE – 3 rounds for time: 20 single-DB reverse lunges (20/35 lb) 20 burpees 200-m farmers carry – BEGINNER – 3 rounds for time: 12 single-DB reverse lunges (10/15 lb) 12 burpees 100-m farmers carry – MASTERS 55+ – 3 rounds for time: 20 single-DB reverse lunges (20/35 lb) 20 burpees 200-m farmers carry Skill Work (Weight) Post-workout Accumulate: 10 DB Turkish get-ups/arm Stretching (Checkmark) 3 sets: :30 pigeon stretch / side 10 alternating scorpion stretch – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 100m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 400m Run 30 Push-ups / Kneeling 400m Run 45 Air squats Time cap = 30 min

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 30 sec erg 10 Alt. step ups 20″ 10 Banded face pull 10 Tuck ups Strength 12 min EMOM Min 1: 10-20 sec Hanging L-sit / Tuck hold Min 2: 8-12 DB Goblet box step up L Min 3. 8-12 DB Goblet box step up R Min 4: 10m Sled pull Workout (AMRAP – Rounds and Reps) 15 min AMRAP: 20/15 cal Erg 15 V-ups / Tuck ups 10 Russian KB Swings 24/16kg – 53/35lbs Accessory 3 rounds for quality: 8 KB Windmill each side 10-12 Single leg calf raises each side 15-20 Tibialis raises