BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250421 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 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) 2 sets: 1:00 row, bike, or ski Soldier kicks Alternating quad stretch High knees Butt kickers Alternating walking lunges Broad jumps Skip for distance – Perform 25 ft down and back for each movement. 2 sets: 200-meter run – Rest 1:00 between sets.– Increase your pace across each of the first two sets. – In the final two sets, dial in your workout run pace. 250421 (5 Rounds for time) Every...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead 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: Open 15.4 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout 3: Conditioning 90:00-100:00 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) 2 sets: 1:30 row, bike, ski, or run 5 inchworm + push-ups 10 empty-bar Romanian deadlifts 3 wall walks 10 empty-bar high pulls 1 set: 3 handstand push-up negatives :20 headstand hold 3 kipping handstand push-ups 10 handstand shoulder taps, slow 5 kipping handstand push-ups 1 set: 10 hang power cleans 10 tall power cleans 10 power cleans – Use an empty barbell. 1 set: 7 power cleans 5 power cleans 3...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 20 alternating plank shoulder taps 5 push-ups from the knees 10 up-downs :30 overhead plate carry – Athletes may use any weight plate. CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.– INTERMEDIATE – AMRAP 8: 3 handstand push-ups 3 cleans (95/135 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add...Read more