BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250626 50:00-65:00 Workout 2: Stamina I 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 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: :10 jumping jacks, slow :10 jumping jack, moderate :10 jumping jacks, fast :20 alternating reverse lunges :20 ring rows :20 burpees 1 set: 20 mountain climbers 10 ring push-ups or ring dips 10 medicine-ball front squats 10 pull-ups 10 medicine-ball push presses 1 set: 5 small kip swings + 5 big kips 5 wall-ball shots 1-3 strict ring pull-ups 5 wall-ball shots 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 5 wall-ball shots 1-3 ring muscle-ups– Use this progressive warm-up...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 AMRAP 3:00: 20 mountain climbers 10 air squats 10 push-ups Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight – RX – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.5 x bodyweight deadlift 1 x bodyweight bench press .75 x bodyweight squat clean – INTERMEDIATE – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.25 x bodyweight deadlift .75 x bodyweight bench press .5 x bodyweight squat clean – BEGINNER – 8-7-6-5-4-3-2-1 reps for time: Deadlift (65/95 lb) Bench press (55/75 lb) Squat clean (35/45 lb) – MASTERS 55+ – For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1 x bodyweight) Bench press (0.75 x bodyweight) Squat clean (0.50 x bodyweight) Stretching (Checkmark) 1 set: :30 doorway pec stretch/side 1:00 table-top stretch – AT-HOME – (Time) For time: 30-27-24-21-18-15-12-9-6-3: DB deadlifts (35/50) 20-18-16-14-12-10-8-6-4-2: DB bench presses 10-9-8-7-6-5-4-3-2-1: DB squat cleans –...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10 Walking lunges 10m Straight leg bounds 5 Down ups 10m Bum kicks Workout (Time) 3 Rounds for time: 800m Run 30 dbl db walking lunges 15/10kg – 35/25lbs 400m Run 20 Box jump step down 24/20in 200m Run 10 Devil press 2 x 15/10kg – 35/25lbs TC = 35 min Mobility Min 1: Pigeon stretch L Min 2: Pigeon stretch R Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch RRead more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Linda 60:00-70:00 Workout 2: Accessory – I 80:00-100:00 Workout 3: Strength III 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) 3 sets: 1:00 bike, row, or ski 10 push-ups to down dog 10 front squats (35/45 lb) 8-6-4-2 reps: Deadlift Bench press Squat clean – Build in load.– In today’s warm-up perform your lightest set of the barbell lifts on the first sets. By the time you get to your doubles, you should be lifting your workout weight. Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightStimulus & Goals – 15:00-30:00. – Unbroken deadlifts. – Bench press...Read more

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 Cobra stretchese to downward dogs Shuttle run | 3:00 Movement // Focus 2 shuttle runs // Lower the center of mass as you transition to change directions. 2 shuttle runs // Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before you begin to accelerate. 2 shuttle runs // Pick up the pace as you press off the back foot to start the run back. Progressive warm-up | 6:00 1 set: 5 shuttle runs 10 ring rows 1 set: 5 shuttle runs 5-10 feet-elevated ring rows 1 set: 5 shuttle runs 10 scap...Read more