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 | 5:00 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats :30 skipping :30 skipping with high knees Banded shoulder warm-up | 5:00 1 set: :30 banded pull-aparts to chest :30 banded pull-aparts to chest, left hand high and right hand low :30 banded pull-aparts to chest, right hand high and left hand low :30 banded pull-aparts to waist :30 band pass throughs :30 banded external rotation palms up, hands at waist :30 banded shoulder press (standing on band) :30 banded behind the neck press (standing on band) 250708 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250707 85:00-115:00 Workout 3: Freestanding Handstand Push-up Practice 120:00-130:00 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) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders). 10 jump, punch, and lands with arms extended...Read more

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Rowing warm-up | 10:00 Set 1: — Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: — At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump Set 3: — At a pace of 22-24 strokes per minute, athletes should notice their...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead more