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...Read 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,...Read More

🎥 TECHNIQUE TUESDAY: Protect Your Back in 3 Minutes Your back puts in WORK during lifts, metcons, and daily life—don’t skip the warm-up. Here are 3 quick movements to keep your spine safe and ready to move: 1️⃣ Cat-Cow – Mobilize and connect breath to spinal movement.2️⃣ Banded Good Mornings – Fire up your posterior chain.3️⃣ 90/90 T-Spine Rotations – Unlock...Read More