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 – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250702 45:00-65:00 Workout 2: Stamina I 75:00-100:00 Workout 3: 250703 105:00-115:00 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) 2 sets: 30 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 1 set: 1:00 bike, easy 10 sumo deadlifts 10 shoulder presses 1 set: 1:00 bike, moderate 10 sumo-deadlift + shrugs 10 push presses 2 sets: 1:00 bike, workout pace 10 sumo deadlift high pulls 10 push presses – Rest 1:00 between sets. – Build to workout weight.– Use the first two sets to increase range of motion and elevate your heart rate. – In the middle two sets, dial in the...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 10 air squats 10 push-ups 10 sit-ups Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed 250702 (Time) – RX – 21-15-9-21 reps for time: Sumo deadlift high pulls (65/95 lb) Push presses (65/95 lb) Cal Echo bike – INTERMEDIATE – 21-15-9-21 reps for time: Sumo deadlift high pulls (55/75lb) Push presses (55/75 lb) Cal Echo bike (15-12-9-15 calories) – BEGINNER – 15-10-5-15 reps for time: Sumo deadlift high pulls (35/45 lb) Push presses (35/45 lb) Cal Echo bike – MASTERS 55+ – For time: 21-15-9-21 Sumo deadlift high pulls (45/65 lb) Push presses (45/65 lb) 15-12-9-15 Cal Echo bike Stretching (Checkmark) 1 round :30 side plank/side 1:00 foam roll upper back :30 side plank/side 1:00 foam roll lats/side :30 side plank/side – AT-HOME – (Time) 21-15-9-21 reps for time: DB...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250701 45:00-65:00 Workout 2: Skill I 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 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: 2:00 bike, row, or ski :30 alternating single-leg toe touches :30 inchworms :30 air squats 1 set: :30 pike push-ups from the floor :30 up-downs :30 ring rows or strict pull-ups :30 walking lunges 1 set: 200-meter run 15 burpees 10 double-dumbbell front rack walking lunges 5 pull-to-stands 2 sets: 200-meter run 10 double-dumbbell front-rack walking lunge 1 rope climb – Rest 2:00 between sets.– Use the first few sets to elevate your heart rate and move through full range of...