BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 10/7 Erg of choice 5 Shuttle runs (2 x 7.5m) 10 alt. Single leg good mornings 10 Alt. Forward lunges Romanian Deadlift (RDL) (RDL (Week 1) 3 x 8, rest 60 between sets. You should feel like you could do 4 more reps if needed. ) Workout (6 Rounds for time) Every 5 min × 6: A) 400m Run, RPE 7-8 (race pace) 20/15 cal Row 10m Sled push B) 400m Run, RPE 7-8 (race pace) 20/15 cal Row 10 KB Deadlifts 2 x 32/24kg – 70/53lbs Alternate between A and B.

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 | 8:00 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Thruster (- RX – For load: Thruster 3-3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Thruster 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: 2:00 pull-up bar hang 2:00 couch stretch/leg – Use a foot assist if needed on the pull-up bar hang. – AT-HOME – (Checkmark) – AT-HOME – EMOM 9: :30 double-DB thrusters (35/50 lb)

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250709 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: GHD Turkish Twist 90:00-100:00 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: 30 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 10 PVC pass-throughs 1 set: 1:00 bike, easy :30 ring rows :30 hang from the pull-up bar 1 set: 1:00 bike, moderate :30 jumping pull-ups :30 up-downs 1 set: 1:00 bike, moderate :30 kipping pull-ups :30 burpees 1 set: 1:00 bike, workout pace 5-10 pull-ups– Use the first two sets to increase range of motion and elevate your heart rate. – In the next four sets,...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 13:00 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows 250709 (Time) – RX – 3 rounds for time: 25/35-cal Echo bike 21 pull-ups – INTERMEDIATE – 3 rounds for time: 20/25-cal Echo bike 15 pull-ups – BEGINNER – 3 rounds for time: 12/18-cal Echo bike 15 ring rows – MASTERS 55+ – Same as Rx’d Skill Work (No Measure) Post-workout 3 sets: :30 side plank, right :30 side plank, left – Rest 1:00 between sets. Stretching (Checkmark) 1 set: 100 banded pull aparts 1:00 foam roll lats/side 1:00 foam roll quads/leg – Use a light band. – AT-HOME – (Time) – AT-HOME – 3 rounds for time:...