Announcements Winners, Not Losers BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy Jog into: 2 rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m A-skips into: 2 rounds of: 30 sec row 6 Burpee step overs 6 DB Thrusters (light weight) Workout (Time) For time: 1k Run 25...Read More

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Pre-workout (Weight) On a 10:00...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with...Read More