BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250614 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 Stretching Warm-up (Checkmark) 1 set: 400-meter jog 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 200-meter jog 10 leg swings forward/back 10 leg swing side/side 10 squats 10 kb deadlifts 2 sets: 10 banded pull-aparts 10 hollow rocks 5 elbow-to-insteps/leg 10 alternating plank shoulder taps 10 good mornings 10 scap pull-ups 250614 (AMRAP – Rounds and Reps) – RX –...Read More