BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Strength III 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

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner row-ling • Teams of two: Athletes alternate work and rest. • Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower. AMRAP 7: Partner A: Rows 100...Read More