BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – 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 movements like running, pull-ups,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees 10 jumping jacks 10 air squats 10 jumping jacks 5 push-ups 10 jumping jacks 10 air squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air...Read More