BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Community Cup Workout 1 – Pro 50:00-70:00 Workout 2: Strength III 75:00-85:00 Stretching Warm-up (No Measure) 2 sets: 5 plank to downward dogs 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Run prep 1 set: 200-meter run PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. •...Read More
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders :10 rest :20 mountain climbers :10 rest 10 air squats, short pause in the bottom 1 set. :30 single-unders or alternating-step jump rope :10 rest :20 Spiderman and reach :10 rest 10 Kang squats 1 set :15 double-unders or attempts...Read More
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250606 55:00-75:00 Workout 2: 250605 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a...Read More
Brace Yourself: The One Technique You’re Probably Not Doing Right Let’s talk about something that could be the reason your lifts feel wobbly, your back feels sore, or your gains are stalling: bracing. Not the exciting kind like “brace for impact!”—though, honestly, it kind of is. We’re talking about bracing your corebefore a lift. And no, that...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run :30 air squats :20 rest :30 up-downs :20 rest :30 bottom of squat hold :20 rest :30 burpees :20 rest Back Squat (- RX – For load: Back squat 10-10-10-10-10 – INTERMEDIATE – Same as Rx’d – BEGINNER – For...Read More
