BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 push-ups 10 alternating reverse lunges 5 push-ups 10 alternating scorpion stretches 5 push-ups 10 air squats 250515 (6 Rounds for time) – RX – 5 rounds, each for time: 450/500-m row 20 push-ups – Rest as needed between efforts – 5 scored rounds + total time – INTERMEDIATE – 5 rounds, each for time: 450/500-m row 15 push-ups – Rest as needed between efforts – BEGINNER – 5 rounds, each for time: 300/350-m row 10 push-ups from the knees – Rest as needed between efforts – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 30-50 GHD hip extensions Stretching (Checkmark) 1 set: :45 lacrosse ball chest mash/side :45 doorway pec stretch/side – AT-HOME...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250514 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout 3: Accessory – I 90:00-100:00 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) 2 sets: :10 jumping jacks, slow :10 jumping jack, moderate :10 jumping jacks, fast :20 alternating reverse lunges :20 ring rows :20 burpees 1 set: 20 mountain climbers 10 ring push-ups or ring dips 10 air squats 10 pull-ups 1 set: 5 small kip swings + 5 big kips 5 front squats 1-3 strict ring pull-ups 5 push presses 3 kipping ring pull-ups + 3 chest-to-ring pull-ups 5 thrusters 1-3 ring...

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar or a line 250514 (AMRAP – Rounds and Reps) – RX – AMRAP 9: 3 thrusters (110/165 lb) 3 ring muscle-ups 3 lateral burpees over the bar – INTERMEDIATE – AMRAP 9: 3 thrusters (75/115 lb) 1 ring muscle-up OR 3 chest-to-bar pull-ups 3 lateral burpees over the bar – BEGINNER – AMRAP 9: 3 thrusters (35/45 lb) 3 ring rows 3 lateral burpee bar step-overs – MASTERS 55+ – AMRAP 9: 3 thrusters (75/115 lb) 3 chest-to-bar pull-ups 3 burpees over the bar – If able, substitute the chest-to-bar pull-ups with 1-3 ring muscle-ups/round....

Announcements Winners, Not Losers BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy Jog into: 2 rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m A-skips into: 2 rounds of: 30 sec row 6 Burpee step overs 6 DB Thrusters (light weight) Workout (Time) For time: 1k Run 25 Burpee box jump over 24/20in (facing) 25/17 cal Row 1k Run 25 DB Thrusters 2 x 15/10kg – 35/25lbs 25/17 cal Row 1k Run TC = 30 min.

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00 Workout 3: Skill I 100:00-110:00 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) 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 with arms...