Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Rowing and single-under warm-up | 6:00 Movement // Focus :30 rows pulls, legs only // slight forward lean at the torso and flat back. :30 row pulls, legs, then hips // timing legs first, then hips. :30 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms. :30 full strokes // legs, hips, arms, arms, hips, legs. Double-under practice | 2:00 3 sets: :15 double-unders or attempts :15 rest Row test | 3 minutes 1 round: 1:00 row at 80-90% effort — In partners, 1 person rows a minute, and then the next partner rows for a minute. — Determine the average calories completed from your team and use the following guidelines for each row effort for the workout: ~14/17+ cals =...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250719 solo 45:00-65:00 Workout 2: Strength III 75:00-90:00 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: 3:00 row, bike, ski, or run 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 kettlebell windmills/arm 1 set: :30 up-downs :30 single-unders 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left 1 set: :30 lateral burpees over the kettlebell :30 double-unders 20 kettlebell swings 2 sets: :20 row :20 double-unders 10 unbroken deadlifts – Build in load. – Rest 1:00 between sets.– Row at a slow/moderate pace through the first 3 minutes to...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses 250718 (Time) – RX – 3 rounds for time: 9 hang power cleans (75/115 lb) 12 thrusters 15 lateral burpees over the bar – INTERMEDIATE – 3 rounds for time: 9 hang power cleans (55/75 lb) 12 thrusters 15 lateral burpees over the bar – BEGINNER – 3 rounds for time: 6 hang power cleans (35/45 lb) 9 thrusters 12 lateral burpee bar step-overs – MASTERS 55+ – 3 rounds for time: 9 hang power cleans (55/75 lb) 12 thrusters 15 burpees over the bar Skill Work (Checkmark) Pre-workout EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load,...

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: 250718 80:00-85:00 Workout 3: Accessory – I 90:00-100:00 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 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 extended overhead (no...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Bum kicks 10m Straight leg bounds 5 Rolling deck squats 10 Air squats 10 Alt. Single leg good mornings 10 Baby burpees Workout (Time) Team of 2. 3 x 10 min on / 2 min off: Buy in: 400m Run (together) 40m Burpee broad jump (4x10m) 50 KB Deadlift 2 x 24/16kg – 53/35lbs 60 Wall balls 6/4kg – 15/10lbs to 10/9ft Warm up Copenhagen plank 3 x 20-30 sec each side