BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 3 Rounds of: 10m High knees 10m Bum kicks 6 Burpees to plate 10 Plate ground to OH 10 Sit-ups 10 Plate thrusters Workout (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 15 Burpees to plate 200m Run 20 Plate ground to OH 1 x 15/10kg – 35/25lbs Rest 4 min 12 min AMRAP: 200m Run 20 Sit-ups 200m Run 20 Plate thrusters 1 x 15/10kg – 35/25lbs Accessory 3 Rounds for quality: 12-15 DB Single leg calf raises each side 12-15 Tibialis raises 20-30 sec Copenhagen plank each sideRead more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up 2 rounds: 200-meter run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Band warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings 250618 (Time) – RX – 7 rounds for time of: 30 double-unders 200-m run – INTERMEDIATE – 7 rounds for time of: 15 double-unders 200-m run – BEGINNER – 7 rounds for time of: 15 single-unders 100-m run – MASTERS 55+ – Same as Rxd Skill Work (Checkmark) Post-workout Accumulate: 200-m bottom-up KB carry – Switch arms as needed. Stretching (Checkmark) 1 round: 1:00 calf foam roll/side 1:00 quad foam roll/side – AT-HOME – (Time) Same as Rxd...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250618 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 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 run, row, bike, or ski 10 alternating Samson stretch lunges 10 PVC pass-throughs 5 3-position PVC overhead squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 3 snatches – Build to workout load.– Use the first three sets to move through full range of motion and elevate your heart rate. – For the 3-position overhead squat, hold for...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (25 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats 260617 (Time) – RX – 5 rounds for time of: 12 single-arm KB hang snatches (35/53 lb) 15 hand-release push-ups 30 air squats – INTERMEDIATE – 5 rounds for time of: 12 single-arm KB hang snatches (18/26 lb) 9 hand-release push-ups 30 air squats – BEGINNER – 5 rounds for time of: 12 single-arm Russian KB swings (12/18 lb) 9 hand-release push-ups from the knees 10-20 air squats – MASTERS 55+ – 5 rounds for time of: 12 single-arm KB hang snatches (26/35 lb) 15 hand-release push-ups 30 air squats Skill Work (Checkmark) Pre-workout 5 sets/arm: 1 single-arm Russian KB swing 1 single-arm KB swing + pull back 1 single-arm KB snatch Stretching (Checkmark) 1 set:...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Skill I 45:00-60:00 Workout 2: 250617 70:00-90:00 Workout 3: Stamina 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: 1:00 ski 10 scap pull-ups 10 push-ups from the knees 10 ring rows 1 set: :45 ski 10 kip swings 10 push-ups 3-5 strict pull-ups 1 set: :30 ski 5 strict ring dips 5 false-grip ring rows 1 set: :15 ski 5 low-ring transitions 2-3 sets: 1-5 ring muscle-ups– Progressively increase your ski pace across the first four sets as the intervals decrease in time. – Gradually warm up the shoulders and work toward more complex movements on the rings. – Take...Read more