BayWay CrossFit – Hybrid View Public Whiteboard Warm up 800m Easy jog, into 2 rounds of: 10m High knees 10 Squat to stand 10m Bum kicks 20 Alt. Plank shoulder taps 10m A-skips Workout (Time) 4 rounds for time: 1000m Run 25 DB Deadlift 2 x 15/10kg – 35/25lbs 15 DB Thrusters 2 x 15/10kg...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run :30 air squats :20 rest :30 up-downs :20 rest :30 bottom of squat hold :20 rest :30 burpees :20 rest Back Squat (- RX – For load: Back squat 10-10-10-10-10 – INTERMEDIATE – Same as Rx’d – BEGINNER – For...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

Tired of guessing your way through nutrition? In this episode of Ranting with Rich, we’re breaking down a real-life approach to fueling your goals—whether it’s fat loss, muscle gain, or just feeling better in your workouts. We’ll cover: How to calculate your daily calorie needs using your InBody scan Why calories come first before macros How...Read More