BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Nasty Girls 45:00-65:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 30 mountain climbers 10 air squats 10 deadlift shrugs 1 set: 30 mountain climbers 10 air squats 10 hang muscle cleans 1 set: 5 small kip swings + 5 big kips 1-3 strict ring pull-ups 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 1-3 ring muscle-ups 2 sets: 10 air squats 1 ring muscle-up 5 hang power cleans – Build to workout load.– Increase the difficulty of...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 250904 (5 Rounds for reps) – RX – 5 rounds for reps of: AMRAP 5: 900/1,000-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down – INTERMEDIATE – Same as Rx’d – BEGINNER – 5 rounds for reps of: AMRAP 5: 600/700-m row Max shuttle runs – Rest 1:00 between AMRAPs. – 1 shuttle run is 25 ft down – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 foam roll calf/leg 1:00 quad roll calf/leg – AT-HOME – (AMRAP – Reps) – AT-HOME – 5 rounds for reps of:...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Stretching (Checkmark) 2 sets: :45 cobra stretch :45 child’s pose Stamina I (Time) For time: 240/300-calorie C2 bike– 14:00-20:00. – Building stamina and endurance with a monostructural movement. – Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body. Modifications C2 Bike | 190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal ski Back Squat (3-3-3-3-3+) – Welcome to week three of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat. – Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure....Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m easy Jog 2 rounds: 10 Pogo jumps 10 Baby burpees 10 Squat to stand 10 Alt Single leg good mornings Workout (6 Rounds for time) Every 4 min x 6 sets: A) 2 rounds for time: 15/12 cal Row 8 Burpees over rower B) 2 rounds for time: 150m Run 10 KB Goblet Squat 16/12kg – 35/25lbs C) 2 rounds for time: 1:00 of jumping jacks 12 American KB Swings 16/12kg Alternate between A, B and C.Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks 250903 (Time) – RX – For time: 1:00 L-sit hold 200-m KB farmers carry (35/53 lb) 300 double-unders 200-m KB farmers carry (35/53 lb) 1:00 L-sit hold – INTERMEDIATE – For time: 1:00 L-sit hold, knees bent 200-m KB farmers carry (26/35 lb) 100 double-unders 200-m KB farmers carry (26/35 lb) 1:00 L-sit hold, knees bent – BEGINNER – For time: :30 plank hold 100-m KB farmers carry (18/26 lb) 150 single-unders 100-m KB farmers carry (18/26 lb) :30 plank hold – MASTERS 55+ – 3 rounds for time of: :30 L-sit hold 200-m farmers carry (26/35 lb) 70 double-unders Skill Work (Checkmark) Post-workout practice 2-3 sets: 5 Dual KB Swing 20 Russian Twist 5 Dual KB Swing 20 Russian Twist...Read more