BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250614 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 Stretching Warm-up (Checkmark) 1 set: 400-meter jog 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set: 50 mountain climbers 10 alternating Samson stretches 10 ring rows :30 plank hold 10 kettlebell deadlifts 10 sit-ups 10 pull-to-stands 10 single-arm Russian kettlebell swings/arm 2 sets: 1 rope climb 100-meter run 5 AbMat sit-ups 5 kettlebell swings – Rest 1:00 between sets. – Use workout variations.* Use the first two sets to move your body through full range of motion and elevate your heart rate. * Use the final two sets to practice your rope climb and find your kettlebell workout load. 250614 (AMRAP – Rounds and Reps) AMRAP 20: 2 rope climbs (15/15...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 1:00 jumping jack 5 inchworm + push-ups 10 alternating Cossack squats 1 set: 1:00 up down 10 alternating Spiderman stretches 8 counterbalance plate squats 1 set: 1:00 burpee 10 alternating Samson stretch lunges 6 wall-facing squats 250613 (Checkmark) – RX – EMOM 15: 8 burpees 8 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – EMOM 15: 6 burpees 6 wall-ball shots (10/14 lb) (9/10 ft) – BEGINNER – EMOM 15: 3 burpees 3 wall-ball shots (6/10 lb) (9/10 ft) – MASTERS 55+ – EMOM 15: 8 burpees 8 wall-ball shots (10/20 lb) (9/9 ft)Post number of rounds completed to comments. Skill Work (Checkmark) Post-workout Accumulate: 30-50 banded good mornings Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME – (Checkmark) EMOM 15: 8...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: 250613 85:00-100:00 Workout 3: GHD Turkish Twist 105:00-115:00 Stretching Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance 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. * In the fourth set, focus on technique with an empty barbell using the movement that you will perform in workout one. * After finishing the empty barbell work, take a few minutes to build up to your...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Running warm -up | 6:00 1 set: 100-meter jog :30 seconds of skipping 100-meter jog (a little faster) :30 seconds of butt kickers 100-meter run :30 seconds of high knees 100-meter run (workout speed) Band work | 3:00 3 sets: 10 band pass-throughs 10 band pull-aparts (hands at chest height and pull to your chest) 10 band pull-aparts (hands at waist level and pull to your waist) 250612 (Time) – RX – For time: 400-m run 40 ring dips 30 deadlifts (125/185 lb) 20 double-DB step-ups (35/50 lb) (20/20 in) 400-m run – INTERMEDIATE – For time: 400-m run 40 jumping ring dips 30 deadlifts (105/155 lb) 20 double-DB step-ups (20/35 lb) (20/20 in) 400-m run – BEGINNER – For time: 200-m run 20 foot-assisted ring dips 20 deadlifts (55/75 lb) 20 step-ups (20/20 in) 200-m run – MASTERS...Read more