BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog into 2 Rounds of: 10m High knees 10 Shoulder taps in plank 10m Bum kicks 10 Ring rows 10m Straight leg bounds Bent Over Row (3 x 7, go every 3 min. Keep 2-3 reps in reserve. ) Workout (4 Rounds for reps)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Running warm -up | 6:00 1 set: 100-meter jog :30 seconds of skipping 100-meter jog (a little faster) :30 seconds of butt kickers 100-meter run :30 seconds of high knees 100-meter run (workout speed) Band work | 3:00 3 sets: 10 band pass-throughs 10...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

🎧 Prefer to listen? Click here to hear the full episode on Ranting with Rich. Metabolic disease isn’t some rare thing. It’s everywhere. High blood pressure, high blood sugar, excess body fat, high cholesterol—most of us either have it, are on our way to it, or know someone we love who’s battling it. But here’s the good news:...Read More