BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead 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 20:00-40:00 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) 2 sets: 200m run 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift (- RX – For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar). – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: 1:00 foam roll IT bands 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME – (AMRAP – Reps) EMOM 15: Min. 1 | 10 Superman arch-ups + 10 single-DB goblet good mornings Min. 2 | 12 alternating double-DB farmers carry reverse lunges Min. 3 | :30 double-DB Romanian deadlifts Work...Read more