BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Kelly 60:00-75:00 Workout 2: Strength III 85:00-90:00 Workout 3: Accessory – 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....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Kelly (Time) 5 Rounds for time of: 400m...Read More