BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead 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: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Strength III 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 1 set: 20 pulls on rower 5 inchworm push-ups 10 banded pass-throughs 15 banded pull-aparts 1 set: 20 pulls on rower 10 good mornings (empty barbell) 10 deadlifts 5 burpees 1 set: 20 pulls on rower 10 power cleans (empty barbell) 10 strict presses 5 burpees 1 set: 20 pulls on rower 10 alternating front-rack lunges (empty barbell) 10 push presses 5 burpees 2 sets: 4 Curtis-P complexes– This progressive warm-up is...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner row-ling • Teams of two: Athletes alternate work and rest. • Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower. AMRAP 7: Partner A: Rows 100 meters. For every meter Partner A rows under or over 100 meters, Partner B must perform that many reps of a penalty movement. Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100 meters. Partner A will then perform the penalty reps. Penalties: Round 1: Air squats Round 2: Push-ups Round 3: Sit-ups Round 4: Burpees 250531 (Time) – RX – For time with a partner: 1,000-m run 50 Curtis-P complexes (55/75 lb) 800/1,000-m row – One partner works at a time on the run,...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Elizabeth 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingaFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together). – We will also test Cindy as a CAP benchmark. Warm-up (No Measure) 1 set: :30 row or bike (easy pace) 10 alternating scorpion stretches :30 row or bike (easy pace) 10 deadlifts (35/45 lb) 1 set: :30 row or bike (moderate pace) 10 alternating Spiderman stretches :30 row or bike (moderate pace) 10 front squats (35/45 lb) 10 foot-assisted ring dips 1 set: :30 row or bike (fast pace) 10 good mornings + vertical jump :30 row or bike (fast pace) 5 hang...Read more