BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 2:00 1 round. 200-meter jog with a partner – Alternate bear hug carry with partner during 200m 250914 (Time) – RX – For time with a partner: 4,000/5,000-m row 1,600-m bear hug carry (50/90 lb) – Switch as needed on both movements. – INTERMEDIATE – For time with a partner: 3,000/4,000-m row 1200-m bear hug carry (30/50 lb) – Switch as needed on both movements. – BEGINNER – For time with a partner: 1,500/2,000-m row 800-m bear hug carry (10/20 lb) – Switch as needed on both movements. – MASTERS 55+ – For time with a partner: 3,000/4,000-m row 1,200-m bear hug carry (30/60 lb) – Switch as needed on both movements. Stretching (Checkmark) 2 sets: 10 kip swings 1:00 foream stretch 1:00 couch stretch/leg – AT-HOME – (Time) – AT-HOME – For time with a partner:...

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: 250913 80:00-110:00 Workout 3: 250914 solo 115:00-125:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – Focus on technique with an empty barbell in the fourth set, using the movement that...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 1 round: 200-meter jog 10 alternating Spiderman stretches 20 alternating soldier kicks Plyometric warm-up | 6:00 **Progression // Focus** Calf raises // Press on to the toes. Plate toe taps // Increase speed with each tap. Step-up // Try to press only off a single leg. Drop-and-land off of plate // Land in a good squat position. Step-up + squat landing // Land softly in a good squat position. Box jump + step-down // Open the hips aggressively. Box jump + squat landing // Jump off the. back of the box and land softly. Box jump + slow rebound // Push the hips back and heels down as you land. Box jumps // Keep the knees out during the landing on the floor and the box. Box jump-overs // Stay low, turn 180 degrees on top...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – RX – AMRAP 20: 5 pull-ups 10 push-ups 15 air squats – INTERMEDIATE – AMRAP 20: 3 pull-ups 6 push-ups 15 air squats – BEGINNER – Every 2:00 x 10 rounds: 3 strict banded pull-ups 6 hand-elevated push-ups 9 air squats – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout accessory Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 banded lat stretch/arm – AT-HOME – (AMRAP – Rounds and Reps) – AT-HOME – AMRAP 20: 5 DB bent-over rows (35/50 lb)...