BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) General Olympic lifting warm-up | 13:00 1 set: 600m run 3 rounds: 10 PVC pass-throughs 10 PVC muscle cleans 10 PVC shoulder presses 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# – RX – For time: 30 clean and jerks (95/135 lb) – INTERMEDIATE – For time: 30 clean and jerks (65/95 lb) – BEGINNER – For time: 30 clean and jerks (45/65 lb) – MASTERS 55+ – For time: 30 clean and jerks (65/95 lb) Skill Work (Checkmark) Pre-workout Every 1:30 for 6 sets: Sets 1 and 2: 3 power clean and jerks Sets 3 and 4: 2 power clean and jerks Sets 5 and 6: 1 power clean and jerk Stretching (Checkmark) 1 set: 1:00 foam roll upper back 1:00 foam...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Grace 40:00-60:00 Workout 2: 250807 70:00-85:00 Workout 3: Strength III 90:00-100:00 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: 5:00 slow run, bike, row, or ski 3 sets: 10 PVC pass throughs 10 PVC good mornings 10 PVC muscle snatches 10 PVC shoulder presses 1 set: 10 deadlifts (empty barbell) 10 clean pulls 10 muscle cleans 10 front squats 10 push jerks 3 sets: 5 clean and jerks – Build in load.– Use the first three sets to elevate your heart rate and limber up....

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 push-ups :15 rest :30 ring rows :15 rest 250807 (Checkmark) – RX – EMOM 20: Min 1: 8 alternating back-rack reverse lunges 105/155 Min 2: 5 burpee over bar Min 3: 100′ farmers carry 53/70 Min 4: rest – INTERMEDIATE – EMOM 20: Min 1: 8 alternating back-rack reverse lunges 75/115 Min 2: 5 burpee over bar Min 3: 100′ farmers carry 35/53 Min 4: rest – BEGINNER – EMOM 20: Min 1: 8 alternating back-rack reverse lunges 55/75 Min 2: 3 burpee Min 3: 100′ farmers carry 26/35 Min 4: rest – MASTERS 55+ – EMOM 20: Minute 1: 8 alternating back rack reverse lunges 75/115 Minute 2: 5 burpee over bar Minute 3: 100′ farmers carry 35/53 Minute 4: Rest...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (Time) 3 Rounds for time: 400m Run 20 Burpees to plate 300m Run 30 Plate ground to overhead 1x 15/10kg – 35/25lbs 200m Run with plate 40 Alt. Reverse lunges with plate 1x 15/10kg – 35/25lbs TC = 35 min Mobility 6 min EMOM: Min 1: Hip flow Min 2: Straddle stretch w/ reach Min 3: Pigeon L Min 4: Pigeon R Min 5: Couch stretch L Min 6: Couch stretch R