BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I 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) 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises 1 set: 20 jumping jacks 10 up-downs 10 ring rows 10 Kang squats 200-meter jog 1 set: 20 jumping jacks 10 push-ups 10 jumping pull-ups 20 alternating jumping lunges 200-meter run 1 set: 20 jumping jacks 10 hand-release push-ups 10 pull-ups 10 air squats 200-meter run– If you are wearing a vest for the workout, use it for 1-2 warm-up sets. – Use...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Flex Day 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 warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang 250524 (Time) – RX – For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories bike 60 toes-to-bars 56/80 calories bike 60 synchronized strict knees-to-elbows 42/60 calories bike – INTERMEDIATE – For time with a partner: 60 synchronized AbMat sit-ups 56/80 calories bike 60 knees-to-armpits 42/60 calories bike 60 synchronized strict knees-to-elbows 30/40 calories bike – BEGINNER – For time with a partner: 30 synchronized AbMat sit-ups 42/60 calories bike 30 lying toes-to-bars 30/40 calories bike 60 synchronized strict hanging knee raises 16/20 calories bike – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 cobra stretch 1:00 couch stretch/side – AT-HOME – (Time) For time with a partner: 60 synchro AbMat sit-ups...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: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Jump Walk 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) 1 set: 1:00 row (easy pace) 10 weighted med-ball AbMat sit-ups 10 hanging knee raises 20 alternating lunges 1 set: 1:00 row (moderate pace) 10 GHD sit-ups to parallel 10 up-downs 10 knees-to-armpits 10 up-downs 1 set: 1:00 row (workout pace) 10 GHD sit-ups 10 up-downs 10 toes-to-bars 10 up-downs– Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx’d...Read more