BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 2:00 1 round. 200-meter jog with a partner – Alternate bear hug carry with partner during 200m 250914 (Time) – RX – For time with a partner: 4,000/5,000-m row 1,600-m bear hug carry (50/90 lb) – Switch as needed on both movements. – INTERMEDIATE – For time with a partner: 3,000/4,000-m row 1200-m bear hug carry (30/50 lb) – Switch as needed on both movements. – BEGINNER – For time with a partner: 1,500/2,000-m row 800-m bear hug carry (10/20 lb) – Switch as needed on both movements. – MASTERS 55+ – For time with a partner: 3,000/4,000-m row 1,200-m bear hug carry (30/60 lb) – Switch as needed on both movements. Stretching (Checkmark) 2 sets: 10 kip swings 1:00 foream stretch 1:00 couch stretch/leg – AT-HOME – (Time) – AT-HOME – For time with a partner:...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 60:00-70:00 Workout 2: 250913 80:00-110:00 Workout 3: 250914 solo 115:00-125:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – Focus on technique with an empty barbell in the fourth set, using the movement that...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 1 round: 200-meter jog 10 alternating Spiderman stretches 20 alternating soldier kicks Plyometric warm-up | 6:00 **Progression // Focus** Calf raises // Press on to the toes. Plate toe taps // Increase speed with each tap. Step-up // Try to press only off a single leg. Drop-and-land off of plate // Land in a good squat position. Step-up + squat landing // Land softly in a good squat position. Box jump + step-down // Open the hips aggressively. Box jump + squat landing // Jump off the. back of the box and land softly. Box jump + slow rebound // Push the hips back and heels down as you land. Box jumps // Keep the knees out during the landing on the floor and the box. Box jump-overs // Stay low, turn 180 degrees on top...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Cindy 50:00-70:00 Workout 2: Stamina I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) On a 10:00 clock: :30 row, bike, ski, or run 5 scap pull-ups 5 kettlebell swings 5 kip swings 5 kettlebell strict presses/arm 5 wall squats 1 set: 5-10 pull-ups 5-10 push-ups 5-10 squats – Use workout variations.– Complete at least 5 rounds in the 10-minute window, using a light kettlebell. – After the initial warm-up, practice 5-10 reps of each movement in the workout. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsStimulus & Goals – 10-20 rounds for most. – Long grind with a...Read more