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...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Straight leg bounds 10 Baby burpees 10m Bum kicks 10 Squat to stand 10m A-skips Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 800m Run
 10 DB Burpees 2 x 15/10kg – 35/25lbs 20/15 cal Erg 30 Wall Balls 6/9kg to 10/9ft Mobility Min 1: Hip flow Min 2: Elephant walk Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch R

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 () 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 Rest Day