BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 200-meter jog 10 leg swings forward/back 10 leg swing side/side 10 squats 10 kb deadlifts 2 sets: 10 banded pull-aparts 10 hollow rocks 5 elbow-to-insteps/leg 10 alternating plank shoulder taps 10 good mornings 10 scap pull-ups 250614 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 20 Alt renegade row (35/50) 30 mountain climbers 20 AbMat sit-ups 30 mountain climbers 20 KB swings (35/53 lb) – INTERMEDIATE – AMRAP 20: 20 alt renegade row (20/35) 30 mountain climbers 20 AbMat sit-ups 30 mountain climbers 20 KB swings (26/35 lb) – BEGINNER – Every 5:00 for 4 sets: 10 Alt renegade rows 20 mountain climbers 12 AbMat sit-ups 20 mountain climbers 12 KB swings (18/26 lb) – Rest with the remaining time in each interval. – MASTERS 55+ – AMRAP 20: 20 alt renegade row 30 mountain climbers 20 AbMat...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250614 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 Stretching Warm-up (Checkmark) 1 set: 400-meter jog 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set: 50 mountain climbers 10 alternating Samson stretches 10 ring rows :30 plank hold 10 kettlebell deadlifts 10 sit-ups 10 pull-to-stands 10 single-arm Russian kettlebell swings/arm 2 sets: 1 rope climb 100-meter run 5 AbMat sit-ups 5 kettlebell swings – Rest 1:00 between sets. – Use workout variations.* Use the first two sets to move your body through full range of motion and elevate your heart rate. * Use the final two sets to practice your rope climb and find your kettlebell workout load. 250614 (AMRAP – Rounds and Reps) AMRAP 20: 2 rope climbs (15/15...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 1:00 jumping jack 5 inchworm + push-ups 10 alternating Cossack squats 1 set: 1:00 up down 10 alternating Spiderman stretches 8 counterbalance plate squats 1 set: 1:00 burpee 10 alternating Samson stretch lunges 6 wall-facing squats 250613 (Checkmark) – RX – EMOM 15: 8 burpees 8 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – EMOM 15: 6 burpees 6 wall-ball shots (10/14 lb) (9/10 ft) – BEGINNER – EMOM 15: 3 burpees 3 wall-ball shots (6/10 lb) (9/10 ft) – MASTERS 55+ – EMOM 15: 8 burpees 8 wall-ball shots (10/20 lb) (9/9 ft)Post number of rounds completed to comments. Skill Work (Checkmark) Post-workout Accumulate: 30-50 banded good mornings Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME – (Checkmark) EMOM 15: 8...

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 60:00-75:00 Workout 2: 250613 85:00-100:00 Workout 3: GHD Turkish Twist 105:00-115:00 Stretching 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. * In the fourth set, focus on technique with an empty barbell using the movement that you will perform in workout one. * After finishing the empty barbell work, take a few minutes to build up to your...