BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250428 40:00-50:00 Workout 2: Accessory – I 60:00-80:00 Workout 3: Stamina I 85:00-95:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12...Read More