BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Run prep 1 set: 200-meter run PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. • The whole group does penalty reps if a PVC falls. Suggested penalty movements: 20 mountain climbers 10 jumping jacks 5 air squats 3 burpees 5 PVC pass-throughs Shoulder warm-up 2 sets: :20 band pull-aparts 8 push-ups from the knees 8 scap pull-ups :10 ring support hold 250607 (Time) – RX – For time: 2 ring muscle-ups 100-m single-DB carry (35/50 lb) 200-m run 4 ring muscle-ups 100-m single-DB carry 200-m run 6 ring muscle-ups 100-m single-DB carry 200-m run 8 ring muscle-ups 100-m single-DB carry 200-m run 10 ring muscle-ups 100-m single-DB carry 200-m run...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00 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) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :20 alternating reverse lunges :20 ring rows :20 burpees 1 set: 20 mountain climbers 10 ring push-ups or ring dips 10 air squats 10 pull-ups 100-meter single-dumbbell carry 1 set: 5 small kip swings + 5 big kips 100-meter jog 1-3 strict ring pull-ups 100-meter jog 3 strict ring pull-ups + 3 kipping ring pull-ups 100-meter single-dumbbell carry 200-meter jog 1-3 ring muscle-ups– Use this progressive warm-up to build to the ring muscle-up. –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders :10 rest :20 mountain climbers :10 rest 10 air squats, short pause in the bottom 1 set. :30 single-unders or alternating-step jump rope :10 rest :20 Spiderman and reach :10 rest 10 Kang squats 1 set :15 double-unders or attempts :10 rest :15 double-unders or attempts :10 rest :10 single-leg mountain climbers, right :05 rest :10 single-leg mountain climbers, left :10 rest 10 single-dumbbell good mornings, slow 250606 (Time) – RX – For time with a partner: 800-m run then… 10 rounds of: 10 double-DB power cleans (35/50 lb) 30 double-unders then… 800-m run – Partners perform the runs together and then alternate full rounds of the 10-round couplet. – INTERMEDIATE – For time with a partner: 800-m run then… 10 rounds of: 10 double-DB power cleans (20/35 lb) 30 double-unders then… 800-m run –...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250606 55:00-75:00 Workout 2: 250605 85:00-100:00 Workout 3: Skill I 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) 1 set: 400-meter jog 10 leg swings/leg 10 alternating Samson stretch lunges 10 unweighted good mornings 5 single-arm dumbbell power cleans/arm 1 set: 10 lateral leg swings/leg :30 jump rope 10 alternating single-dumbbell deadlifts 10 alternating single-dumbbell power cleans :30 jump rope 2 sets/partner: 6 double-dumbbell power cleans :20 jump rope – Must be unbroken. – Each partner performs two sets.– Use the first two sets to increase range of motion and elevate your heart rate. – Use a light dumbbell in these first...Read more

Brace Yourself: The One Technique You’re Probably Not Doing Right Let’s talk about something that could be the reason your lifts feel wobbly, your back feels sore, or your gains are stalling: bracing. Not the exciting kind like “brace for impact!”—though, honestly, it kind of is. We’re talking about bracing your corebefore a lift. And no, that doesn’t mean “flexing your abs like you’re trying to get a beach photo.” Bracing is about creating internal pressure and stability that protects your spine and helps you lift heavier, move safer, and perform stronger. 💡 So what is bracing? Think of your midsection like a soda can. When it’s sealed and pressurized, you can stand on it without crushing it. But if you open the tab? That same can folds with just a little pressure. Your core muscles work the same way. When properly braced, your torso becomes rock solid—protecting your spine, keeping your form locked in,...Read more