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

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-55:00 Workout 1: Community Cup Workout 3 – Pro 65:00-80:00 Workout 2: 250612 90:00-100:00 Workout 3: Skill I 105:00-115:00 Stretching Warm-up (No Measure) 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 10 alternating Spiderman stretches 10 PVC good mornings 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 inchworm + push-ups 10 air squats 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 elbow-to-insteps/leg 10 PVC front squats 1 set: 10 hang power cleans (empty barbell) 10 front squats On an 10:00 clock: Increase the loading of the front squat and hang power clean.* Use the first three sets...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 9:00 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 10 alternating Spiderman stretches 10 PVC good mornings 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 inchworm + push-ups 10 air squats 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 5 elbow-to-insteps/leg 10 PVC front squats Community Cup Workout 3 (Weight) – RX – In 20 minutes, establish: 1 rep-max front squat 1 rep-max hang power clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Visit games.crossfit.com to view the official scorecard. Stretching (Checkmark) 2 sets: :30 Samson stretch/side :30 elevated pigeon...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-40:00 Workout 1: Community Cup Workout 2 – Pro 50:00-70:00 Workout 2: Stamina I 75:00-85:00 Stretching Warm-up (No Measure) 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 PVC pass-throughs Every 2:00 for 3 sets: :45 row 5 wall-facing squats 2 sets: 3 pause overhead squats 3 overhead squats – Build in load to your workout weight 1 set: 8 toes-to-bars 8 overhead squats 10-cal row 1 set: 10-cal row 8 overhead squats 8 chest-to-bar pull-ups Community Cup Workout 2 – Pro (4 Rounds for reps) 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 scap pull-ups Row and squat warm-up | 6:00 Every 2:00 for 3 sets: :45 row 5 wall-facing squats Community Cup Workout 2 (4 Rounds for reps) – RX / ADVANCED – Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats (65/95 lb) Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats Max chest-to-bar pull-ups Your score is the total number of reps completed. – INTERMEDIATE – Complete as many reps...Read more