BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 250521 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – INTERMEDIATE – 5 x 2:00 rounds: 6 shuttle runs Max jumping bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – BEGINNER – 5 x 2:00 rounds: 4 shuttle runs Max jumping chest-to-bar pull-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – MASTERS 55+ – 5 x 2:00 rounds: 6 shuttle runs Max chest-to-bar pull-ups – Rest 1:00 between rounds. – 1 shuttle run...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 200-meter jog 10 alternating plank reach-throughs 5 small kip swings + 5 big kips 1-3 strict pull-ups 1 set: 6 shuttle runs (easy-to-moderate pace) 3 kipping pull-ups 10 alternating Samson stretches 3 chest-to-bar pull-ups 1 set: 6 shuttle runs (workout pace) 1-3 bar muscle-ups – Use workout variations.–...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m A-skips 20 Air squats Workout (Time) 3 Rounds: 400m Run 20 Squats w/ Wall ball 200m w/ Wall ball TC = 20 min Accessory 3 SETS 8-10 DB Split squat L 8-10 DB Split Ssquat R 15-20 sec Hanging L-sit

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) General warm -up 1 sets: 200m run 10 alternating Spiderman stretches 10 good mornings 10 Samson lunges 10 deadlifts 10 ATY raises Dynamic warm-up 2 sets: :20 jumping jacks :20 push-ups :20 alternating single-leg toe touches :20 pike shoulder taps – Rest :10 between sets. HSPU warm-up 5 pike push-ups :20 handstand hold 5 negatives 3-5 handstand pushups Deadlift (Pre-workout 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier.) 250520 (Time) – RX – 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (155/225 lb) Handstand push-ups – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (105/155 lb) Pike push-ups – BEGINNER – 8-7-6-5-4-3-2-1 reps for time: Deadlifts (65/95 lb) Hand-release push-ups – MASTERS 55+ – 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (125/185 lb) Handstand push-ups to a 2-in riser Stretching (Checkmark) 1 set: 1:00 elbow-to-instep/leg 1:00 scorpion stretch/side – AT-HOME –...