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...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic clean warm-up | 10:00 1 set: 1:00 jump rope 10 band pass-throughs, wide grip 10 band pull-aparts, palms down 10 band good mornings, feet under hips 10 hang clean high pulls 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip than set 1 10 band pull-aparts, palms up 10 banded squat-stance good mornings 10 hang muscle cleans 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip 10 band pull-aparts 10 sumo stance banded good mornings 10 hang power cleans 250907 (Time) – RX – For time: 15 deadlifts (85/115 lb) 15 push jerks 12 deadlifts (95/135 lb) 12 push jerks 9 deadlifts (115/165 lb) 9 push jerks 6 deadlifts (125/185 lb) 6 push jerks 3 deadlifts (135/205 lb) 3 push jerks – Use the same barbell for both movements. – INTERMEDIATE – For time: 15 deadlifts (55/75...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250906 50:00-65:00 Workout 2: Running Intervals 75:00-85:00 Workout 3: 250907 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) 1 set: :30 mountain climbers 10 PVC pass-throughs 
5 med-ball ground-to-overheads 5 med-ball thrusters 5 false grip ring rows 5 low-ring muscle-up transitions 1 set: :30 up-downs 10 hanging knee raises 10 wall-ball shots 10 kip swings 1 set: :30 burpees 10 knees to chest 5 pull-ups 1 set: 5 wall-ball shots (14/20 lb)(9/10 ft) 5 thrusters (35/45 lb) 5 toes-to-bars 5 pull-ups 5 chest-to-bar pull-ups– In this progressive warm-up, each set will get more challenging. – Reach for the lockout through all of the med-ball thruster reps. – Find the movements you will...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 5 ring rows 10 air squats 1 set: :20 jumping jacks 5 burpees or up-downs 10 alternating Cossack squats 5 more challenging ring rows 10 air squats 250906 (Time) – RX – For time: 60 burpees 50 wall-ball shots (14/20 lb)(9/10 ft) 40 thrusters (35/45 lb) 30 toes-to-bars 20 pull-ups 10 chest-to-bar pull-ups – INTERMEDIATE – For time: 60 burpees 50 wall-ball shots (10/14 lb)(9/10 ft) 40 thrusters (35/45 lb) 18 toes-to-bars 12 pull-ups 6 chest-to-bar pull-ups – BEGINNER – For time: 30 burpees 30 wall-ball shots (6/10 lb)(8/9 ft) 20 DB thrusters (10/15 lb) 20 hanging knee raises 10 ring rows 10 jumping pull-ups – Use two dumbbells. – MASTERS 55+ – For time: 60 burpees 50 wall-ball shots (10/20 lb)(9/9 ft) 40 thrusters...