Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 10 2 hand 1 KB pushup 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 6 High Box Jump 30/36 12 KB goblet reverse lunges 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 6 High box jump 24/30 12 KB goblet reverse lunges 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 reverse lunges 3 ring rows – MASTERS 55+ – 5...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250714 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 leg swings/leg (across body) 1 set: :30 mountain climbers 10 push-ups to down dog 10 air squats 10 V-ups 1 set: 100-meter run 10 inchworms 10 hanging knee raises 1 set: 100-meter run 5 wall walks (half range of motion) 10 knees-to-armpits 1 set: 100-meter run 3 wall walks (full range of motion) 5 toes-to-bars– Each warm-up set builds on the previous and gets more challenging. By the end,...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250712 55:00-70:00 Workout 2: Skill I 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 push-ups to downward dog 200-meter run 1 set: 10 med-ball front squats 10 single-arm kettlebell swings/arm 1 set: 10 med-ball push presses 5 kettlebell snatches (light weight) 1 set: 200-meter run 10 wall-ball shots 5 kettlebell snatches (workout weight)– Use the first two sets to increase the range of motion and elevate your heart rate. – In the next three sets, dial in your technique for both workout...