BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill Work (AMRAP – Reps) Pre-workout EMOM 5: :20 double-under practice 250410 (Time) – RX – For time: 30 box jumps (24/30 in) 1,600-m run 25 strict chinup – INTERMEDIATE – For time: 30 box jumps (20/24 in) 1,600-m run 15 strict chinup – BEGINNER – For time: 20 box jumps (12/12 in) 800-m run 15 inverted sup ring row – MASTERS 55+ – For time: 30 box jumps (20/24 in) 1,600-m run 25 strict chinup Stretching (Checkmark) 2 sets: 1:00 foam roll IT band/leg 1:00 lacrosse ball roll/foot – AT-HOME – (Time) For time: Broad jump (100 ft) 1,600-m run 30 alternating double-DB renegade rows (35/50 lb) Optional Murph Prep...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 400m run 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows 250409 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-DB suitcase carry (50/70 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – INTERMEDIATE – AMRAP 12: 100-m single-DB suitcase carry (35/50 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – BEGINNER – AMRAP 12: 100-m single-DB suitcase carry (15/20 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – MASTERS 55+ – AMRAP 12: 100-m single-DB suitcase carry (35/50lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm Skill work (Checkmark) Post-workout Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) Accumulate: 30 reach, roll, and lifts – AT-HOME –...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250409 45:00-65:00 Workout 2: 250410 75:00-90:00 Workout 3: Skill 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) 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises (small plates or dumbbells) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike; go straight through on one machine OR switch after each interval. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. 3 sets: Single-dumbbell suitcase carry (50 ft) 3...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 2:00 bike 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon (Time) Every 2:00 for 5 sets: 12/16-calorie bike– Each set should be at least a 90% effort. – Choose calorie goal that allows you to finish each set in 60 seconds or less. – Use any bike or substitute another machine if necessary. Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 standing hamstring stretch/side – AT-HOME – (AMRAP – Reps) EMOM 15: Min. 1 | 15 Superman arch-ups Min. 2 | 20 jumping lunges Min. 3 | :30 double-DB deadlifts Work Your Weakness Optional Murph Prep – All Metcon (No Measure) 3 Rounds: – 6...Read more