BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat) – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 5-5-5-5-5-5-5 Back squat – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 standing pike stretch (feet narrow) 1:00 standing pike stretch (feet wide) – AT-HOME – (7 Rounds for time) – AT-HOME – Every 3:00 for 7 sets: 10 jumping air squats 10 walking lunges 10 DB front squats (35/50 lb) – Use two dumbbells. Clean Pull (6 sets for load: 1 clean pull 1 hang power clean 1 hang squat clean – All hang reps start from above the knees.) – All hang reps start from above the knees. 2 drop sets: 1 complex...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250630 50:00-70:00 Workout 2: Strength I 80:00-100:00 Workout 3: Row Dip 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) 3 sets: 20 jumping jacks 10 leg swings/leg 20 walking lunges 15 banded side steps (moving right) 15 banded side steps (moving left) 100-meter jog 5 sets: 1-3 back squats – Rest as needed between sets. – Build in load.– Increase speed and range of motion throughout the first 3 sets. – In the final 5 sets, perform the movement you plan to use in the workout, and build up to the weight for your first set. Back Squat (For load: 3-3-3-3-3-3-3) Stimulus &...

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) Dynamic warm-up | 12:00 2 sets: 2:00 jog, row, bike, or ski 10 PVC pass-throughs 10 PVC sumo stance good mornings 10 PVC behind-the-neck snatch grip presses 5 elbow-to-insteps/leg 5 up-downs 250628 (Time) – RX – 5 rounds for time: 15 hang power snatches (65/95 lb) 15 bar-facing burpees – INTERMEDIATE – 5 rounds for time: 15 hang power snatches (55/75 lb) 15 bar-facing burpees – BEGINNER – 5 rounds for time: 10 hang power snatches (35/45 lb) 10 bar-facing burpees – Jump or step over the bar. – MASTERS 55+ – 5 rounds for time: 15 hang power snatches (55/75 lb) 15 bar-facing burpees – Big Class Option – AMRAP x 16 Minutes: 5-10-15-20-25… hang power snatches (65/95) 10 burpee over bar Skill Work (Checkmark) Pre-workout Every 2:00 for 10:00: 1 power snatch 1 hang squat snatch – Share...