BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Annie 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: CHAD1000X Training Week 1 85:00-95:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 1 set: 5:00 row, bike, or ski 1 set: :30 couch stretch/leg :30 jump rope :30 pigeon pose/leg :30 jump rope :30 inchworm walkouts :30 jump rope :30 plank hold :30 jump rope :30 sit-ups– Use the first 5 minutes to get yourself slightly out of breath and sweating. – Use the rest of the warm-up to move through full range of motion and prepare your full body for the workout. – During the jump rope intervals, practice whatever skip (single or double-under) that you will use in the workout. –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 10 alternating plank shoulder taps 10 Samson lunges 10 sit-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups – RX – For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups – INTERMEDIATE – Same as Rx’d – BEGINNER – 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout skill On a 15:00 clock: Handstand practice Stretching (Checkmark) 2 sets: 200-m cool-down walk :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side – AT-HOME – (Time) – AT-HOME – Same as Rx’d Work Your Weakness Back Squat (2-2-2-2-2+) – Welcome to week four of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat. – Use the same load for sets 4 and 5,...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds 10 Squats 10 Groiners 50′ sled push :30 on bike 10 leg swings 10 situps 10 burpee Back Squat (Back Squat (Week 5) Every 3 min x 3: 10 reps Keep 2 reps in reserve. ) Workout (12 Rounds for reps) Every 2 min x 12: A) 20m Sled push B) 30 sec Echo bike C) 30 sec Burpee Alternate between A, B and C.Read more

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats 250908 (Time) – RX – For time: 5 rope climbs (15/15 ft) 12 front squats (125/185 lb) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat – INTERMEDIATE – For time: 12 front squats (95/135 lb) 4 rope climbs (15/15 ft) 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat – BEGINNER – For time: 5 pull-to-stands 12 front squats (45/65 lb) 4 pull-to-stands 9 front squats 3 pull-to-stand 6 front squats 2 pull-to-stands 3 front squats 1 pull-to-stand 1 front squat – MASTERS...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: 250908 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Accessory – II 90:00-100:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: 5 scap pull-ups 10 kip swings 10 air squats 30 jumping jacks 2 sets: 10 front squats (empty barbell) 2-5 strict pull-ups 30 skier jacks 1 set: 5 front squats (65/95 lb) 4 pull-to-stands 200-meter jog 1 set: 5 front squats (95/135 lb) 1 rope climb 200-meter jog 2 sets: 3 front squats (125/185 lb) 1 rope climb – Rest :30 between sets.– Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement...Read more