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...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Wall-ball shot warm-up | 7:00 3 sets: 7 med-ball front squats 7 med-ball push presses 7 wall-ball shots :30 rest Ring Muscle Up | 7:00 Ring Support + Slow Lower False Grip Ring Row Low Ring Transition: 1.Squat & Lean + Pull 2 Chest 2.Pull Through 3.Jump to Top Jumping Ring Muscle Up Ring Muscle Up 250626 (5 Rounds for reps) – RX – 5 rounds: AMRAP 2: 20 wall-ball shots (20/30 lb) (9/10 ft) Max ring muscle-ups – Rest 2:00 between rounds. – INTERMEDIATE – 5 rounds: AMRAP 2: 20 wall-ball shots (14/20 lb) (9/10 ft) Max jumping ring muscle-up transitions – Rest 2:00 between rounds. – BEGINNER – 5 rounds: AMRAP 2: 20 wall-ball shots (10/12 lb) (9/9 ft) Max foot-assisted ring dips – Rest 2:00 between rounds. – MASTERS 55+ – 5 rounds: AMRAP 2: 20 wall-ball...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Alt. Bottom squat rotation 10m Bum kicks 10 Hollow rocks 10m A-skips 10 Band pull aparts Workout (AMRAP – Rounds and Reps) 25 min AMRAP: 10 alt. DB Renegade Row 2 x 15/10kg – 35/25lbs 10 DB Thrusters 2 x 15/10kg – 35/25lbs 15 V-ups / Tuck-ups 400m Run Accessory 12 min EMOM: Min 1: 8-10 KB Windmill L Min 2: 8-10 KB Windmill R Min 3: 15-20 sec Copenhagen plank each side Min 4: 15-20 sec Palloff press each sideRead more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretches – Switch after partner 1 finishes the row. 1 set: Partner 1 | 1:00 row Partner 2 | 5 elbow-to-insteps/leg – Switch after partner 1 finishes the row 250625 (Time) – RX – For time with a partner: 225/300-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold with each transition. – INTERMEDIATE – Same as Rx’d – BEGINNER – For time with a partner: 150/200-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold from the knees with each transition. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout AMRAP 6: 20 band pull-aparts 10 banded pass throughs...Read more