BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: :40 air squats :20 rest :40 burpees :20 rest 250819 (Time) – RX – 40-30-20 reps for time: Single-leg squats Toes-to-bars – INTERMEDIATE – For time: 30-20-10 Hook behind heel single-leg squats 20-10-5 Toes-to-bars – BEGINNER – For time: 30-20-10 Reverse lunges 20-10-5 Hanging leg raises – MASTERS 55+ – 30-20-10 reps for time: single leg squats Toes-to-bars Skill Work (Checkmark) Post-workout midline work Accumulate: 1:00 Superman hold 1:00 pull-up bar hollow hold hang Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side – AT-HOME – (Time) – AT-HOME – 40-30-20 reps for time: Single-leg squats V-ups Work Your Weakness – STAMINA I – (Time) For time: 200-meter run 400-meter sled drag (25/45 lb) 200-meter...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250818 90:00-110:00 Workout 3: Strength III 115:00-125:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 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: 3 snatches – Build to workout load.– Use the first three sets to move...

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 10:00 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 row (fast) Partner 2 | :30 kettlebell deadlifts Switch 250818 (5 Rounds for reps) – RX – 5 x 3:00 rounds: 400/500-m row Max KB swings (53/70 lb) – Rest 1:00 between rounds. – INTERMEDIATE – 5 x 3:00 rounds: 400/500-m row Max KB swings (35/53 lb) – Rest 1:00 between rounds. – BEGINNER – 5 x 3:00 rounds: 250/300-m row Max KB swings (18/26 lb) – Rest 1:00 between rounds. – MASTERS 55+ – 5 x 3:00 rounds:...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 200-meter run, slow 5 head circles, left 5 head circles, right 10 arm swings across 10 arm swings overhead 15 arm circles forward 15 arm circles backward 20 torso twists 10 toe touches + reaches overhead 10 alternating over-the-fences 10 alternating Samson stretches 10 single-leg calf raises/leg 200-meter run (first half slow, second half fast) 250817 (Distance) – RX – On a 30:00 clock with a partner: Machine of choice for distance – Trade off as desired. – Starting at :00 and again every 2:00, partners each perform 10 burpees together. – INTERMEDIATE – On a 30:00 clock with a partner: Machine of choice for distance – Trade off as desired. – Starting at :00 and again every 2:00, partners each perform 7 burpees together.” – BEGINNER – On a 30:00 clock with a...