BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Box step over 24/20in 10m Bum kicks 10m Straight leg bounds 10 Alt DB Snatch light 10m Carioca 10 Down ups 10m A-skips Workout (Time) 4 Rounds for time: 800m Run 20 DB Box step...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk 80:00-95:00 Workout 3: Accessory – 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...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank hold 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC good mornings :30 single-kettlebell goblet hold (light) 1 set: Partner 1 | :45 bike Partner 2...Read More