BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps –...Read More