BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 400-meter run 10 jumping jacks 10 alternating Spiderman stretch + reach 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) 250517 (Time) – RX – 3 rounds for time: 800-m run 20 pull-ups 60 air squats – INTERMEDIATE – 3 rounds for time: 800-m run 15 pull-ups 45 air squats – BEGINNER – 3 rounds for time: 400-m run 10 banded strict pull-ups 20 air squats – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 200-m cooldown walk :45 foam roll quadricep/leg :45 foam roll glute-med/side – AT-HOME – (Time) 3 rounds for time: 800-m run 20 double-DB bent-over rows (35/50 lb) 60 air squats Work Your Weakness Shoulder Press (- STRENGTH II – On a...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: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 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) EMOM 8: Min. 1 | :45 bike, row, or ski Min. 2 | 10 alternating Samson stretches 1 set: 5 snatch grip deadlifts 5 hang snatch high pulls 5 hang muscle snatches 5 hang power snatches – Use an empty barbell. 3 sets: 3 hang power snatches 20 running step single-unders – Build in load to just under your first working set.– Use the EMOM to elevate your heart rate and move...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Skill Work (5 Rounds for weight) Pre-workout EMOM 5: 5 hang power snatches – Practice cycling at a light load. 250516 (Time) – RX – 10 rounds for time: 3 hang power snatches (85/135 lb) 30 running step single-unders – INTERMEDIATE – 10 rounds for time: 3 hang power snatches (65/95 lb) 20 running step single-unders – BEGINNER – 7 rounds for time: 3 hang power snatches (45/65 lb) 15 running step single-unders – MASTERS 55+ – 10 rounds for time: 3 hang power snatches (65/95 lb) 30 running step single-unders Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves – AT-HOME...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 push-ups 10 alternating reverse lunges 5 push-ups 10 alternating scorpion stretches 5 push-ups 10 air squats 250515 (6 Rounds for time) – RX – 5 rounds, each for time: 450/500-m row 20 push-ups – Rest as needed between efforts – 5 scored rounds + total time – INTERMEDIATE – 5 rounds, each for time: 450/500-m row 15 push-ups – Rest as needed between efforts – BEGINNER – 5 rounds, each for time: 300/350-m row 10 push-ups from the knees – Rest as needed between efforts – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post-workout Accumulate: 30-50 GHD hip extensions Stretching (Checkmark) 1 set: :45 lacrosse ball chest mash/side :45 doorway pec stretch/side – AT-HOME...Read more