BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) 250519 (AMRAP – Rounds...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250519 85:00-100:00 Workout 3: Skill I 105:00-115:00 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