Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250514 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume...Read More