BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 3 sets: :30 bike, row, or ski 5 push-ups to down dog 5 Kang squats 10 deadlifts (empty barbell) 250921 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 15 deadlifts (95/135 lb) 10 push presses 5 strict handstand push-ups – INTERMEDIATE – AMRAP 12: 15 deadlifts (75/115 lb) 10 push presses 3 strict handstand push-ups – BEGINNER – AMRAP 12: 10 deadlifts (35/45 lb) 10 push presses 5 pike push-ups – MASTERS 55+ – AMRAP 12: 15 deadlifts (75/115 lb) 10 push presses 5 pike push-ups Skill Work (Checkmark) Post-workout: 3 sets: :20 side plank hold/side :30-1:00 odd object hold Stretching (Checkmark) 1 set: 1:00 lacrosse-ball tricep mash/side 1:00 lacrosse-ball front delt mash/side – AT-HOME – (AMRAP – Rounds and Reps) – AT-HOME – AMRAP 12: 15 dumbbell deadlifts (35/50 lb) 10 dumbbell push...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 10 PVC pass-throughs 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 200-m run 1 set: 10 PVC pass-throughs 10 scap pull-ups 10 ring rows 10 scap push-ups 10 push-ups 200-m run 250920 (5 Rounds for time) – RX – Every 3:00 for 5 sets: 200-m run 7 pull-ups 5 chest-to-bar pull-ups 3 bar muscle-ups – INTERMEDIATE – Every 3:00 for 5 sets: 200-m run 5 pull-ups 3 chest-to-bar pull-ups 1 bar muscle-up – BEGINNER – Every 3:00 for 5 sets: 200-m run 7 ring rows 5 jumping pull-ups 3 jumping chest-to-bar pull-ups – MASTERS 55+ – Every 3:00 for 5 sets: 200-m run 5 pull-ups 3 chest-to-bar pull-ups 1 bar muscle-up Skill Work (Checkmark) Post-workout Accumulate: 50 hand-release push-ups Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (5 Rounds for...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250920 45:00-55:00 Workout 2: 250921 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 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) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 100-meter jog 10 alternating plank reach-throughs 5 small kip swings + 5 big kips 1-3 strict pull-ups 1 set: 100-meter jog 3 kipping pull-ups 10 alternating Samson stretches 3 chest-to-bar pull-ups 1 set: 100-meter jog 1-3 bar muscle-ups– Rest no more than 15 seconds between movements. – This warm-up builds to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Calorie warm-up | 10:00 3 rounds: 10 calories per partner – One partner moves through each one of the stretches from the list while the other works. – Use machine of choice and pick up the pace each round. Stretches: 1) Alternating toy soldiers, slow 2) Alternating Samson stretch 3) Alternating plank reach-throughs 250919 (Calories) – RX – AMRAP 10 with a partner: Max-calories on echo bike – Non-working partner holds a plank. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 10 with a partner: Max-calories on echo bike – Non-working partner holds a plank from the knees. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout: For load: 3-3-3-3-3-3-3 Weighted dip Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) – AT-HOME – AMRAP 10...