BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Sit-ups 10m Bum kicks 10 Alt. Bottom squat rotation 10m Carioca 10 Band pull apart Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: AMRAP: 400m Run 40 Sit-ups 40 DB Hang clean and jerk 1 x 15/10kg – 35/25lbs 40 Air squat Accessory 6 min EMOM: Min 1: 15-20 Tibialis raises Min 2: 15-20 Calf raisesRead more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250702 45:00-65:00 Workout 2: Stamina I 75:00-100:00 Workout 3: 250703 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) 2 sets: 30 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 1 set: 1:00 bike, easy 10 sumo deadlifts 10 shoulder presses 1 set: 1:00 bike, moderate 10 sumo-deadlift + shrugs 10 push presses 2 sets: 1:00 bike, workout pace 10 sumo deadlift high pulls 10 push presses – Rest 1:00 between sets. – Build to workout weight.– Use the first two sets to increase range of motion and elevate your heart rate. – In the middle two sets, dial in the...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 10 air squats 10 push-ups 10 sit-ups Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed 250702 (Time) – RX – 21-15-9-21 reps for time: Sumo deadlift high pulls (65/95 lb) Push presses (65/95 lb) Cal Echo bike – INTERMEDIATE – 21-15-9-21 reps for time: Sumo deadlift high pulls (55/75lb) Push presses (55/75 lb) Cal Echo bike (15-12-9-15 calories) – BEGINNER – 15-10-5-15 reps for time: Sumo deadlift high pulls (35/45 lb) Push presses (35/45 lb) Cal Echo bike – MASTERS 55+ – For time: 21-15-9-21 Sumo deadlift high pulls (45/65 lb) Push presses (45/65 lb) 15-12-9-15 Cal Echo bike Stretching (Checkmark) 1 round :30 side plank/side 1:00 foam roll upper back :30 side plank/side 1:00 foam roll lats/side :30 side plank/side – AT-HOME – (Time) 21-15-9-21 reps for time: DB...Read more

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 RRead more