BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250712 55:00-70:00 Workout 2: Skill I 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 push-ups to downward dog 200-meter run 1 set: 10 med-ball front squats 10 single-arm kettlebell swings/arm 1 set: 10 med-ball push presses 5 kettlebell snatches (light weight) 1 set: 200-meter run 10 wall-ball shots 5 kettlebell snatches (workout weight)– Use the first two sets to increase the range of motion and elevate your heart rate. – In the next three sets, dial in your technique for both workout...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Progressive warm-up | 7:00 1 set: 10 leg swings/leg 10 lateral leg swings 10 arm swings across 10 arm swings overhead 10 toe touches 200-meter run 10 alternating Samson stretch lunges 10 inchworms 10 alternating Cossack squats 200-meter run 250712 (Time) – RX – For time: 1,600-m run 100 wall-ball shots (14/20 lb) (9/10 ft) 100 KB snatches (35/53 lb) – INTERMEDIATE – For time: 1,200-m run 100 wall-ball shots (10/14 lb) (9/10 ft) 100 KB snatches (25/35 lb) – BEGINNER – 2 rounds for time: 400-m run 25 wall-ball shots (6/10 lb) (9/10 ft) 25 KB snatches (15/25 lb) – MASTERS 55+ – For time: 1.600-m run 100 wall-ball shots (10/20 lb) (9/9 ft) 100 KB snatches (26/35 lb) Stretching (Checkmark) 1 set: 1:00 calf stretch/leg 1:00 couch stretch/leg 1:00 forearm barbell mash/arm – AT-HOME – (Time) – 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: 250711 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Bike Conditioning 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 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows 1 set: 30 mountain climbers 10 air squats 10 box step-ups :30 plank hold 1 set: 30 mountain climbers 10 box jumps 10 air squats 1 set: 5 small kip swings + 5 big kips 1-3 strict ring pull-ups 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 1-3 ring muscle-ups 2 sets: 3 box jump-overs 1-2 ring muscle-ups –...