BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 250623 75:00-90:00 Workout 3: Skill 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) 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 stretch to downward dogs 1 set: 2 shuttle runs | Lower the center of mass as you transition to change directions. :10 rest 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...Read more

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BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-25:00 Warm-up 30:00-60:00 Workout 1: Partner Monti 70:00-80:00 Workout 2: Accessory – I 90:00-110:00 Workout 3: Run Conditioning 115:00-125:00 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) 3 sets: Partner 1 | 100-meter run Partner 2 | Unweighted step-ups 1 set: 10 alternating Samson stretches 10 barbell back-rack step-ups – Each partner completes 10 reps. 1 set: 5 clean pulls 5 hang muscle cleans 5 power cleans 5 snatch pulls 5 hang muscle snatches 5 power snatches 3 sets: 3-5 power cleans 3 power snatches – Build to workout weight. – Each partner completes 3 sets of both the cleans and snatches.– For the first 3 sets, one...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Step-up warm-up 1 set: 100-meter jog 10 PVC back-rack lunges 10 PVC back-rack step-ups 1 set: 100-meter jog 10 barbell back-rack lunges 10 barbell back-rack step-ups 250621 (AMRAP – Rounds and Reps) – RX – AMRAP 30 with a partner: 50 barbell back-rack step-ups (35/45 lb) (20/20 in) 15 cleans (95/135 lb) 50 barbell back-rack step-ups (35/45 lb) (20/20 in) 10 snatches (95/135 lb) – INTERMEDIATE – AMRAP 30 with a partner: 30 barbell back-rack step-ups (35/45 lb) (20/20 in) 15 cleans (65/95 lb) 30 barbell back-rack step-ups (35/45lb) (20/20 in) 10 snatches (65/95 lb) – BEGINNER – AMRAP 30 with a partner: 30 KB goblet hold step-ups (18/12 lb) (21/21 in) 15 cleans (45/35 lb) 30 KB goblet hold step-ups (18/12 lb) (21/21 in) 10 snatches (45/35 lb) – MASTERS 55+ – AMRAP 30 with a partner: 50 barbell...Read more