Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Hip warm-up | 6:00 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 5/5 turkish situp 10 unweighted single-leg deadlifts/leg 20 russian kbs Bike warm-up | 7:00 2 sets: :30 bike 5/5 oh sit throughs 250722 (Time) – RX – For time: 60 KB swings (35/53 lb) 25/30-cal bike 60 KB swings – INTERMEDIATE – For time: 60 KB swings (26/35 lb) 20/25-cal bike 60 KB swings – BEGINNER – For time: 40 KB swings (18/26 lb) 15/20-cal bike 40 KB swings – MASTERS 55+ – For time: 60 KB swings (26/35 lb) 25/30-cal bike 60 KB swings Skill Work (Checkmark) Post-workout 3 sets: 5 KB windmills/arm 5 KB Turkish get-ups/arm – Build in load, but only as quality mechanics allow....Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (AMRAP – Rounds and Reps) On a 35 min clock: 1.2 km Run, RPE 6-7 (moderate pace) 29/24 cal echo bike 100′ Slam ball walking lunges 40/20lbs (4 x 25′) 20 Burpees over slam ball AMRAP in remaining time: 300 m Run, RPE 6-7 (moderate pace) 7/5 cal echo bike 25′ Slam ball walking lunges 40/20lbs (1 x 25′) 5 Burpees over slam ball Overall RPE 5-6.Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 12:00 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 200-meter run, fast Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# – RX – 5 rounds for time: 400-m run 15 overhead squats (65/95 lb) – INTERMEDIATE – 5 rounds for time: 400-m run 15 overhead squats (55/75 lb) – BEGINNER – 5 rounds for time: 200-m run 10 overhead squats (35/45 lb) – MASTERS 55+ – 5 rounds for time: 400-m run 15 overhead squats (45/65 lb) Skill...Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Nancy 50:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20 overhead walking lunges (empty barbell) :30 up-downs 2 set: 200-meter run 10 overhead squats – Build to workout load.– Use the first three sets...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead more