BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250628 45:00-65:00 Workout 2: Strength II 75:00-95:00 Workout 3: Run Intervals 100:00-110:00 Stretching Focus -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: 2:00 jog, row, bike, or ski 10 PVC pass-throughs 10 PVC sumo stance good mornings 10 PVC behind-the-neck snatch grip presses 5 elbow-to-insteps/leg 5 up-downs– Use this time to break a sweat and move through full range of motion. – Use the first set to begin to get the blood flowing as you prep your shoulders and hips for today’s session. – Pick up the pace on the second run, row, bike, or ski. – Feel free to perform burpees in...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 2 sets: 2:00 jog, row, bike, or ski 10 PVC pass-throughs 10 PVC sumo stance good mornings 10 PVC behind-the-neck snatch grip presses 5 elbow-to-insteps/leg 5 up-downs 250628 (Time) – RX – 5 rounds for time: 15 hang power snatches (65/95 lb) 15 bar-facing burpees – INTERMEDIATE – 5 rounds for time: 15 hang power snatches (55/75 lb) 15 bar-facing burpees – BEGINNER – 5 rounds for time: 10 hang power snatches (35/45 lb) 10 bar-facing burpees – Jump or step over the bar. – MASTERS 55+ – 5 rounds for time: 15 hang power snatches (55/75 lb) 15 bar-facing burpees – Big Class Option – AMRAP x 16 Minutes: 5-10-15-20-25… hang power snatches (65/95) 10 burpee over bar Skill Work (Checkmark) Pre-workout Every 2:00 for 10:00: 1 power snatch 1 hang squat snatch – Share...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250627 45:00-55:00 Workout 2: Accessory – I 65:00-75:00 Workout 3: Accessory – II 80:00-90:00 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) 1 round: :20 single-unders :10 rest :20 single-under jog in place :20 single-unders, forward and back :10 rest :20 single-unders, side to side :10 rest :20 single-unders, left leg :10 rest :20 single-unders, right leg 3 sets: :10 double-unders, double-under attempts, triple-under attempts 2 rounds: :15 hollow hold 15 banded good mornings 15 band pull-aparts :15 hollow hold :15 bar hang 10 air squats 16 alternating Spiderman twists– Start slow on the jump rope work and gradually pick up the pace as...