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,...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid 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 20 walking lunge steps 250715 (Time) – RX – 5 rounds for time: 12 KB goblet squats (35/53 lb) 4 High Box Jump 30/40 12 single-arm KB box step-ups (20/20 in) 6 strict pull-ups – INTERMEDIATE – 5 rounds for time: 12 KB goblet squats (26/35 lb) 4 High box jump 24/30 12 single-arm KB box step-ups (20/20 in) 3 strict pull-ups – BEGINNER – 5 rounds for time: 12 air squats 4 high box jump 20/24 12 box step-ups (12/20 in) 3 ring rows –...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Progressive warm-up | 7:00 1 set: 10 leg swings/leg 10 lateral leg swings 10 arm swings across 10 arm swings overhead 10 toe touches 200-meter run 10 alternating Samson stretch lunges 10 inchworms 10 alternating Cossack squats 200-meter run 250712 (Time) – RX – For time: 1,600-m run 100 wall-ball shots (14/20 lb) (9/10 ft) 100 KB snatches (35/53 lb) – INTERMEDIATE – For time: 1,200-m run 100 wall-ball shots (10/14 lb) (9/10 ft) 100 KB snatches (25/35 lb) – BEGINNER – 2 rounds for time: 400-m run 25 wall-ball shots (6/10 lb) (9/10 ft) 25 KB snatches (15/25 lb) – MASTERS 55+ – For time: 1.600-m run 100 wall-ball shots (10/20 lb) (9/9 ft) 100 KB snatches (26/35 lb) Stretching (Checkmark) 1 set: 1:00 calf stretch/leg 1:00 couch stretch/leg 1:00 forearm barbell mash/arm – AT-HOME – (Time) – AT-HOME...