BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250418 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Skill I 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: 100-meter jog 5 inchworm push-ups 10 banded pass-throughs 15 banded pull-aparts 1 set: 200-meter jog 10 lunges 10 up-downs 1 set: 30 jumping jacks 20 mountain climbers 10 reverse lunges 1 set: 10 Russian dumbbell swings/arm (workout weight) 50-meter farmers carry 1 set: 10 single-dumbbell reverse lunges 5 burpees 50-meter farmers carry– This progressive warm-up is intended to get you primed for the box jump-overs. – The first section gets...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 400-meter jog 10 leg swings/leg 5 inchworm + push-ups :30 Samson stretch/leg 5 Spiderman twists/leg 20 alternating scorpion stretches 20 alternating lying hip crossovers 10 unweighted reverse lunges 250418 (Time) – RX – 3 rounds for time: 20 single-DB reverse lunges (35/50 lb) 20 burpees 200-m farmers carry – INTERMEDIATE – 3 rounds for time: 20 single-DB reverse lunges (20/35 lb) 20 burpees 200-m farmers carry – BEGINNER – 3 rounds for time: 12 single-DB reverse lunges (10/15 lb) 12 burpees 100-m farmers carry – MASTERS 55+ – 3 rounds for time: 20 single-DB reverse lunges (20/35 lb) 20 burpees 200-m farmers carry Skill Work (Weight) Post-workout Accumulate: 10 DB Turkish get-ups/arm Stretching (Checkmark) 3 sets: :30 pigeon stretch / side 10 alternating scorpion stretch – AT-HOME – (Time) Same as Rx’d Work Your Weakness – SKILL...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 100m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 400m Run 30 Push-ups / Kneeling 400m Run 45 Air squats Time cap = 30 minRead more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row (easy) 10 single-leg calf raises/leg 10 alternating step-ups (slow) 1 set: :45 row (moderate) 20 alternating toy soldiers 10 alternating step-ups (fast) 1 set: :30 row (fast) :15 Samson stretch/lunge/leg 5 box jumps (slow) 1 set: :20 row (sprint) 10 box jumps (fast) 250417 (Time) – RX – 5 rounds for time: 15 toes-to-bars 20 box jumps (20/24 in) – Step down from the box. – INTERMEDIATE – 5 rounds for time: 10 toes-to-bars 15 box jumps (20/24 in) – Step down from the box. – BEGINNER – 5 rounds for time: 10 hanging leg raises 10 box jumps (12/12 in) – Step down from the box. – MASTERS 55+ – 5 rounds for time: 15 toes-to-bars 20 box jumps or box step-ups (20/24 in) – Step down from the box. Metcon (4 Rounds for...Read more