Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard Flex Day

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left Dynamic warm-up 1 set: 400-meter run (easy pace) 1 set: Bear crawl Samson lunges Soldier kicks Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump – Perform each movement 25 ft down and back. 1 set: 200-meter run (moderate pace) 3 rounds: :30 jump rope :30 rest 1 set: 200-meter run (fast/stride) Deadlift (Pre-workout Every 2:00 for 5 sets: 5 deadlifts) 250503 (Time) – RX – 3 rounds for time of: 50 double-unders 12 deadlifts (155/225 lb) Right into… 800-m run – INTERMEDIATE – 3 rounds for time of: 30 double-unders 12 deadlifts (125/185 lb) directly into… 800-m run – BEGINNER – 3 rounds for...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250503 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Midline 90:00-100:00 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: 3:00 jog 1 set: :30 up-downs 5 inchworm + push-ups 5 kettlebell windmills/arm :30 single-unders 1 set: :30 up-downs 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left :30 double-unders 1 set: :30 lateral burpees over the kettlebell 20 kettlebell swings 3 sets: :20 single-unders 5-8 unbroken deadlifts (building) – Rest 1:00 between sets.– Begin with a 3-minute slow/moderate jog to start getting warm. – Use the kettlebell movements to...

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers 250502 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 250-m row – Rest the remainder of each interval. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 10 sets: 150-m row – Rest the remainder of each interval. – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Post workout Accumulate: 30 rower hamstring curls Stretching (Checkmark) 3 sets: :30 standing straddle stretch :30 alternating scorpion stretch – AT-HOME – (10 Rounds for time) Every 3:00 for 10 sets: 200-m run – Rest the remainder of each interval. Work Your Weakness – SKILL I – (3 Rounds for weight) 3 sets: 30 alternating double-dumbbell overhead lunges (35/50 lb)...