BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Open 18.1 50:00-65:00 Workout 2: 250827 75:00-90:00 Workout 3: Strength III 95:00-105:00 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) 3 sets: :40 lateral hops over the dumbbell :10 rest :30 alternating shoulder taps :10 rest :20 hollow rocks :10 rest 1 set: 1:00 row (easy) :30 alternating dumbbell muscle clean + shoulder presses :30 hanging knee raises 1 set: 1:00 row (moderate) :30 alternating dumbbell hang clean and jerks :30 knees-to-armpits 1 set: 1:00 row (fast) :30 alternating dumbbell hang clean and jerks :30 toes-to-bars– Use...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 2 sets: 5 elbow-to-insteps/leg :30 band pull-aparts 250827 (Time) – RX – For time: Handstand walk (50 ft) 100 air squats Handstand walk (50 ft) 75 air squats Handstand walk (50 ft) 50 air squats Handstand walk (50 ft) 25 air squats – INTERMEDIATE – For time: 20 shoulder taps against the wall 80 air squats 20 shoulder taps against the wall 60 air squats 20 shoulder taps against the wall 40 air squats 20 shoulder taps against the wall 20 air squats – BEGINNER – 4 rounds for time: 5 inchworms 20 air squats – MASTERS 55+ – For time: 5 wall walks 100 air squats 5 wall walks 75 air squats 5 wall walks 50 air squats 5 wall walks...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250826 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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: 400-meter jog 50 feet of each: Walk on toes Walk on heels Bunny hops High knees Butt kickers Lateral shuffle/direction Karaoke/direction High knee skipping Walking lunges Broad jumps Burpee broad jumps 1 set: :30 calf stretch/leg :30 leg swings/leg EMOM 3: 200-meter run – Increase pace each minute.– Start the warm-up with a slow 400-meter jog. – Run through 50 feet of line drills...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up Rowling game with a partner 4 rounds x 100m Row For each meter over/under: Round 1/3: Burpees (max 10) Round 2/4: 2x Air squats Workout (7 Rounds for reps) 35 min EMOM: Min 1: Max Burpee broad jumps Min 2: Max cal Row Min 3: 10 American KB Swing + Max Goblet squats 24/16kg – 53/35lbs Min 4: Max cal Row Min 5: RestRead more

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds Snatch (Weightlifting Variable Reps & Sets) – RX – For load: Snatch 10-8-6-4-2 – Each set must be touch-and-go reps. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout weightlifting skill: 5 sets: 1 snatch-grip-deadlift 1 snatch pull 1 hang snatch 1 below the knee snatch Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (AMRAP – Reps) – AT-HOME – 2 rounds for reps of: 1:00 left-arm DB power snatches 1:00 right-arm DB power snatches – No rest between intervals. Rest 3:00 2 rounds for reps...Read more