BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Squat to stand 10 Hollow rocks 10m High knees 10m Bum kicks 10m Straight leg kicks 10m Straight leg toe touch Workout (AMRAP – Rounds and Reps) 25 min AMRAP: 400m Run
 15 KB Goblet squats 1 x...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-40:00 Workout 1: Community Cup Workout 2 – Pro 50:00-70:00 Workout 2: Stamina I 75:00-85:00 Stretching Warm-up (No Measure) 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 scap pull-ups Row and squat warm-up | 6:00 Every...Read More

Let’s talk about hard things. The kind of hard that makes you want to quit halfway through the workout.The kind of hard that leaves you on the floor staring at the ceiling, wondering if your soul just left your body.The kind of hard where everything in you says, “Maybe I’ll just take it easy today”—but you...Read More