BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest Squat Snatch (Pre-workout EMOM 8: 1 squat snatch) 250428 (Time) – RX – For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (125/185 lb) – INTERMEDIATE – For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (95/135 lb) – BEGINNER – For time: 10-8-6-4-2 Lateral burpees over the bar 5-4-3-2-1 Hang power snatches (35/45 lb) – MASTERS 55+ – For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (75/115 lb) Stretching (Checkmark) 1 set: 1:00 couch stretch/leg 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds 200-meter run Hip rotations – out and around Hip rotations – in and out 5 air squats A skips B skips C skips 5 air squats High knees Butt kickers 5 air squats Skill Work (5 Rounds for weight) Pre-workout 5 sets: 1 power snatch 1 overhead squat 1 squat snatch 250426 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 200-meter run 10-cal bike, row, or ski 5 power snatches (105/155 lb) 5 overhead squats – Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over. – INTERMEDIATE – AMRAP 20 with a partner: 200-meter run 10-cal bike, row, or ski 5 power snatches (75/115 lb) 5 overhead squats – Perform in...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250426 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 1 set: 200-meter run 2:00 row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts (empty barbell) 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches 3 sets: 2 power snatches 2 overhead squats– Use the first three sets to move through full...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large 10 arm circles backward, small 10 arm circles backward, large 10 arm swings across 10 arm swings overhead 5 neck rolls/direction 20 torso twists 10 hip circles/direction 10 leg swings/leg 10 lateral leg swings/leg 10 toe touches 5 over/under-the fences/direction Shoulder warm-up 3 sets: 10 banded external rotations 10 banded pass-throughs 5 scap pull-ups 5 push-ups 5 scap shrugs – Hold the top of each rep for :03. 250425 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 10 ring dips :20 L-sit hold 10 DB box step-overs (20/20 in) (35/50 lb) :20 hang from the pull-up bar – Use two dumbbells. – INTERMEDIATE – AMRAP 12: 5 ring dips :20 L-sit hold 10 DB box step-overs (20/20 in) (20/35 lb) :20 hang from...