BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running dynamic warm-up | 10:00 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 250831 (AMRAP – Reps) – RX – 8 rounds for reps with a partner: On a 2:00 clock: 200-m run Max thrusters in remaining time (65/95 lb) – Rest 2:00 between rounds. – One partner completes a round, while the other rests; partners perform 4 rounds each. – INTERMEDIATE – 8 rounds for reps with a partner: On a 2:00 clock: 200-m run Max thrusters in remaining time (55/75 lb) – Rest 2:00 between rounds. – One partner completes a round, while the other rests; partners perform 4 rounds each. – BEGINNER...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 9:00 1 round: :25 jumping jacks :05 rest :25 mountain climbers :05 rest :30 inchworm + push-ups 10 top-half deadlifts 1 round :25 jumping jacks :05 rest :30 mountain climbers :05 rest :30 up-downs 10 bottom-half deadlifts 1 round :25 jumping jacks :05 rest :25 mountain climbers :05 rest :30 burpees 10 deadlifts 250830 (Time) – RX – 5 rounds for time: 25 lateral bar burpees 15 deadlifts (125/185 lb) 10 strict pull-ups – INTERMEDIATE – 5 rounds for time: 20 lateral bar burpees 10 deadlifts (125/185 lb) 5 strict pull-ups – BEGINNER – 5 rounds for time: 10 lateral bar burpees 10 deadlifts (55/75 lb) 10 ring rows Skill Work (Checkmark) Post-workout accessory work 2 sets: 1:00 plank hold 50 Russian twists Stretching (Checkmark) Accumulate: :30 Samson stretch/side :30 elevated pigeon stretch/side :30 seated reach stretch...Read more

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 60:00-80:00 Workout 2: 250830 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad 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...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 kettlebell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 kettlebell windmills/arm Shoulder Press 4×5 – building to heavy set of 5 250829 (Time) – RX – For time: 80 DB box step-ups (20/24 in) (35/50 lb) – Every minute on the minute, starting at :00, perform 20 double-unders. – Use two dumbbells. – INTERMEDIATE – For time: 80 DB box set-ups (20/24 in) (25/35 lb) – Every minute on the minute, starting at :00, perform 10 double-unders. – Use two dumbbells. – BEGINNER – For time: 60 DB box step-ups (12/20 in) (10/15 lb) – Every minute on the minute, starting at :00, perform 20 single-unders. – Use two dumbbells. – MASTERS 55+...Read more