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

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Conditioning warm-up 3 sets: :50 easy row :10 hard row 3 sets: :50 easy bike :10 hard bike 3 sets: :50 easy shuttle run 5 fast burpees Dynamic stretching 1 set: 5 inchworms 10 alternating Samson stretches 15 unweighted good mornings Deadlift – RX – For load: Deadlift 5-3-3-1-1-1-1 – Build to a 1-rep max. – INTERMEDIATE – Same as Rxd – BEGINNER – For load: Deadlift 5-3-3-1-1-1-1 – Build to a heavy single rather than a 1-rep max. – MASTERS 55+ – Same as Rxd Stretching (Checkmark) 1 set: :45 scorpion stretch/side 1:00 standing pike stretch Stretching (Checkmark) 1 set: :45 scorpion stretch/side 1:00 standing pike stretch – AT-HOME – (AMRAP – Reps) EMOM 12: Min. 1 | 10 burpees + 15 jumping squats Min. 2 | :30 Max-rep DB deadlifts (35/50 lb) – Use two dumbbells. Snatch...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: 250616 50:00-65:00 Workout 2: Strength III 75:00-100:00 Workout 3: Bike Row GHD 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) 5 sets: :30 easy row :30 moderate-to-hard row 2 sets: 10 alternating scorpion stretches 10 alternating lying hip crossovers 5 elbow-to-insteps/leg 10 good mornings 1 set: 10 empty bar deadlifts – Hold the setup/midshin position for :02 on each rep. 3-4 sets: 5 deadlifts – Build to workout load.– Complete a 5-minute row that alternates between 30 seconds of easy work and 30 seconds of harder work. – Focus on keeping your chest up while gluing your heels to the platform at the...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 200-meter jog 10 leg swings forward/back 10 leg swing side/side 10 squats 10 kb deadlifts 2 sets: 10 banded pull-aparts 10 hollow rocks 5 elbow-to-insteps/leg 10 alternating plank shoulder taps 10 good mornings 10 scap pull-ups 250614 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 20 Alt renegade row (35/50) 30 mountain climbers 20 AbMat sit-ups 30 mountain climbers 20 KB swings (35/53 lb) – INTERMEDIATE – AMRAP 20: 20 alt renegade row (20/35) 30 mountain climbers 20 AbMat sit-ups 30 mountain climbers 20 KB swings (26/35 lb) – BEGINNER – Every 5:00 for 4 sets: 10 Alt renegade rows 20 mountain climbers 12 AbMat sit-ups 20 mountain climbers 12 KB swings (18/26 lb) – Rest with the remaining time in each interval. – MASTERS 55+ – AMRAP 20: 20 alt renegade row 30 mountain climbers 20 AbMat...Read more