BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warmup | 6:00 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) 250901 (Time) – RX – 3 rounds for time of: 800-m run 30 alternating DB snatches (35/50 lb) – INTERMEDIATE – 3 rounds for time of: 800-m run 30 alternating DB snatches (20/35 lb) – BEGINNER – 3 rounds for time of: 400-m run 20 alternating DB hang snatches (10/15 lb) – MASTERS 55+ – 3 rounds for time of: 800-m run 30 alternating DB snatches (20/35 lb) Skill Work (Checkmark) Post-workout accessory 3 sets: 10-15 lying leg raises :30 plank hold Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 calf stretch/leg – AT-HOME – (Time) – AT-HOME – Same as Rx’d Snatch (Wave 1: 72%...

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...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

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...

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...