BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10/10 single leg glute bridge 1 set: 200-meter run 10 scap push-ups 10 alternating single-leg toe touches 10 scap pull-ups 10 good mornings 10 up-downs Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here – INTERMEDIATE – AMRAP 20: 6 deadlifts (125/185 lb) 7 burpee pull-ups 10 KB swings (35/53 lb) 200-m run – BEGINNER – AMRAP 20: 5 deadlifts (65/95 lb) 5 burpee jumping pull-ups 10 Russian KB swings (18/26 lb) 150-m run – MASTERS 55+ – Same as Rx’d DEADLIFT BURPEE PULLUP KETTLEBELL...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Rankel 50:00-70:00 Workout 2: Strength II 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks. Warm-up (No Measure) 1 set: 50 mountain climbers 10 Kang squats 10 Cossack squats 10 scorpions 10 leg swings/leg 200-meter run 1 set: 50 mountain climbers 10 Samson stretches 10 plate counterbalance squats 10 burpees 10 deadlifts 10 single-arm Russian kettlebell swings/arm 5 sets: 3 deadlifts 3 burpee pull-ups 3 kettlebell swings – Build to workout load. – Use workout variations.– Use the first two sets to move through full range of motion and elevate your heart rate without any load. – Use an empty barbell...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Rowing warm-up – Have athletes perform :20 of single-unders between each step of the row review. – Encourage a hard pace on final row effort Movement // Focus :30 rows pulls, legs only // slight forward lean at the torso and flat back. :30 row pulls, legs, then hips // timing legs first, then hips. :30 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms. :30 full strokes // legs, hips, arms, arms, hips, legs. Double-under review 2 sets: :10 double-unders or attempts :20 rest :10 double-unders or attempts :20 rest Dynamic mobility 1 set: 1:00 of inchworm + push-ups :30 Samson stretch/side 250703 (8 Rounds for time) – RX – Every 3:00 x 8 rounds: Odd rounds: 15 toes-to-bars 45 double-unders Even rounds: 45 double-unders 12/15-cal row – INTERMEDIATE – Every 3:00...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Sit-ups 10m Bum kicks 10 Alt. Bottom squat rotation 10m Carioca 10 Band pull apart Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: AMRAP: 400m Run 40 Sit-ups 40 DB Hang clean and jerk 1 x 15/10kg – 35/25lbs 40 Air squat Accessory 6 min EMOM: Min 1: 15-20 Tibialis raises Min 2: 15-20 Calf raises