BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk backward 10 sumo stance good mornings 10 slow air squats 10 hip bridges Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest 250528 (Time) – RX – For time: 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders – INTERMEDIATE – For time: 400-300-200-100 Meter row 40-30-20-10 AbMat sit-ups Double-unders – BEGINNER – For time: 300-200-100 Meter row 30-20-10 Feet-anchored sit-ups Single-unders – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 30-50 GHD hip extensions or banded good mornings Stretching (Checkmark) 1 set: :30 cobra stretch 1:00 forearm/wrist stretch – AT-HOME – (Time) For time: 5-4-3-2-1 Shuttle runs 50-40-30-20-10 AbMat sit-ups Double-unders – 1 shuttle run is 50 meters down and back Work...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: 250527 55:00-70:00 Workout 2: Ski Handstand Walk 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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) 2 sets: 1:00 bike (easy pace) 10 alternating Spiderman stretches 10 leg swings/leg (across body) 1 set: :30 bike (moderate pace) 20 mountain climbers 10 single-arm kettlebell deadlifts/arm :30 plank hold 1 set: :30 bike (moderate pace) 20 mountain climbers 5 single-arm kettlebell swings to eye level/arm :30 plank hold 1 set: :30 single-kettlebell goblet hold :30 bike (moderate pace) 10 Russian kettlebell swings 1 set: :30 single-kettlebell goblet hold...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank hold 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC good mornings :30 single-kettlebell goblet hold (light) 1 set: Partner 1 | :45 bike Partner 2 | :45 inchworms :30 single-kettlebell goblet hold (workout weight) 250527 (Time) – RX – Every 5:00 for 5 rounds: :30 single-KB goblet hold (53/70 lb) 15/20-cal bike 10 Russian KB swings (53/70 lb) – Score is the slowest round. – INTERMEDIATE – Every 5:00 for 5 rounds: :30 single-KB goblet hold (35/53 lb) 10/15-cal bike 10 Russian KB swings (35/53 lb) – Score is the slowest round. – BEGINNER – Every 5:00 for 5 rounds: :30 single-KB goblet hold (18/26 lb) 7/10-cal bike 10 Russian KB swings (18/26 lb) – Score is the slowest round....Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Box step over 24/20in 10m Bum kicks 10m Straight leg bounds 10 Alt DB Snatch light 10m Carioca 10 Down ups 10m A-skips Workout (Time) 4 Rounds for time: 800m Run 20 DB Box step over 1 x 15/10kg – 35/25lbs 24/20in 20 Alt. Hang DB snatches 1x 15/10kg 20 Burpees TC = 35 min. Warm up 6 min EMOM: Min 1: 15-20 Tibialis raises Min 2: 15-20 Calf raisesRead more

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees 10 jumping jacks 10 air squats 10 jumping jacks 5 push-ups 10 jumping jacks 10 air squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here– INTERMEDIATE – For time: 1-mile run 50 pull-ups 100 push-ups 150 air squats 1-mile run – Partition the pull-ups, push-ups, and squats as needed. – Head out for the second run no later than 25:00. – BEGINNER – For time: 800-m run Then: 10 rounds: 5 ring rows 10 hand-elevated push-ups 15 air squats Then: 800-m run...Read more