BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean at the torso and flat back. 10 row pulls, legs, then hips // timing legs first, then hips. 10 row pulls, legs, hips, arms // strong drive with the legs...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: 250604 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also...Read More