BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 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: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet-elevated shoulder taps – Rest :10 between sets. 1 set: 10 deadlifts (empty bar) :20 handstand hold 1 set: 10 deadlifts (loading up) 5-10 handstand push-ups 1 set: 10 deadlifts (working weight) 5-10 handstand push-ups– The beginning portion of today’s warm-up is intended to get your shoulders prepared for the handstand push-ups and hamstrings ready for deadlifts. – When it’s time to warm up the deadlifts and handstand push-ups,...

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

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...

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,...