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

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 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

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog into 2 Rounds of: 10m High knees 10 Shoulder taps in plank 10m Bum kicks 10 Ring rows 10m Straight leg bounds Bent Over Row (3 x 7, go every 3 min. Keep 2-3 reps in reserve. ) Workout (4 Rounds for reps) 4 x 4 min on / 2 min off: A) AMRAP: Buy in: 400m Run Max cal Erg in the remaining time B) AMRAP: Buy in: 400m Run Max 10m Sled push in the remaining time C) AMRAP: Buy in: 400m Run Max 10m KB Front rack carry 2 x 24/16kg – 53/35lbs in the remaining time D) AMRAP: Buy in: 400m Run Max Burpee pull-up in the remaining timeRead more