BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Service Cup 4 40:00-55:00 Workout 2: CHAD1000X Training Week 2 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 bike, row, or ski 10 good mornings 10 front squats 10 push presses 1 set: 5 back squats 10 hanging knee raises 1:00 bike, row, or ski 5 back squats 10 toes-to-bars 1 set: 5 deadlift-shrugs 5 muscle cleans 5 hang power cleans 5 jerks 5 hang clean and jerks 2 sets: 2 hang clean and jerks 3 back squats 4 toes-to-bar – Build in load to your workout load.– Use an empty barbell or PVC pipe for the warm-up and clean and jerk work....

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Calorie warm-up | 10:00 3 rounds: 10 calories per partner – One partner moves through each one of the stretches from the list while the other works. – Use machine of choice and pick up the pace each round. Stretches: 1) Alternating toy soldiers, slow 2) Alternating Samson stretch 3) Alternating plank reach-throughs 250919 (Calories) – RX – AMRAP 10 with a partner: Max-calories on echo bike – Non-working partner holds a plank. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 10 with a partner: Max-calories on echo bike – Non-working partner holds a plank from the knees. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout: For load: 3-3-3-3-3-3-3 Weighted dip Stretching (Checkmark) 2 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side – AT-HOME – (AMRAP – Reps) – AT-HOME – AMRAP 10...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 3 Spiderman stretches/leg 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) Dynamic warm-up | 10:00 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 1 set: 10 air squats 5 hanging knee raises on the pull-up bar 10 kip swings on the pull-up bar 1 set: 10 air squats 10 knees-to-chest 1 set: 10 air squats 10 toes-to-bars Service Cup 4 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 5 hang clean and jerks (80/115 lb) 10 back squats 15 toes-to-bars Then, On a 5:00 clock: Find a 1-rep-max clean – INTERMEDIATE – AMRAP 10: 5 hang clean and jerks (60/85 lb)...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Service Cup 3 50:00-75:00 Workout 2: Strength I 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 bike, row, ski, or run 5 plank to downward dogs 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs 1 set: 20 mountain climbers :30 jump rope 10 box step-up overs :30 jump rope 10 box step-up overs :30 jump rope 2 sets: 4 double-dumbbell box step-overs 6 dumbbell snatches – Rest 1:00 between sets.– Move through the first few sets of this warm-up, focusing on getting the body moving and increasing the range of motion. – Work on finding your load...