BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Open 15.4 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout 3: Conditioning 90:00-100:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 1:30 row, bike, ski, or run 5 inchworm + push-ups 10 empty-bar Romanian deadlifts 3 wall walks 10 empty-bar high pulls 1 set: 3 handstand push-up negatives :20 headstand hold 3 kipping handstand push-ups 10 handstand shoulder taps, slow 5 kipping handstand push-ups 1 set: 10 hang power cleans 10 tall power cleans 10 power cleans – Use an empty barbell. 1 set: 7 power cleans 5 power cleans 3...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 alternating plank shoulder taps 5 push-ups from the knees 10 up-downs :30 overhead plate carry – Athletes may use any weight plate. CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.– INTERMEDIATE – AMRAP 8: 3 handstand push-ups 3 cleans (95/135 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250418 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 100-meter jog 5 inchworm push-ups 10 banded pass-throughs 15 banded pull-aparts 1 set: 200-meter jog 10 lunges 10 up-downs 1 set: 30 jumping jacks 20 mountain climbers 10 reverse lunges 1 set: 10 Russian dumbbell swings/arm (workout weight) 50-meter farmers carry 1 set: 10 single-dumbbell reverse lunges 5 burpees 50-meter farmers carry– This progressive warm-up is intended to get you primed for the box jump-overs. – The first section gets...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges 250418 (Time) – RX – 3 rounds for time: 20 single-DB reverse lunges (35/50 lb) 20 burpees 200-m farmers carry – INTERMEDIATE – 3 rounds for time: 20 single-DB reverse lunges (20/35 lb) 20 burpees 200-m farmers carry – BEGINNER – 3 rounds for time: 12 single-DB reverse lunges (10/15 lb) 12 burpees 100-m farmers carry – MASTERS 55+ – 3 rounds for time: 20 single-DB reverse lunges (20/35 lb) 20 burpees 200-m farmers carry Skill Work (Weight) Post-workout Accumulate: 10 DB Turkish get-ups/arm Stretching (Checkmark) 3 sets: :30 pigeon stretch / side 10 alternating scorpion stretch – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL...