BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Straight leg bounds 10 Baby burpees 10m Bum kicks 10 Squat to stand 10m A-skips Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 800m Run
 10 DB Burpees 2 x 15/10kg – 35/25lbs 20/15 cal Erg 30...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250701 45:00-65:00 Workout 2: Skill I 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 200-meter run 250701 (Time) – RX – For time: 800-m run Double-DB front-rack walking lunge (75...Read More

Let’s be honest—summer has a way of messing with our routine. Vacations, BBQs, longer days, later nights… before you know it, you’re skipping workouts, reaching for quick snacks instead of real meals, and telling yourself, “I’ll get back on track next week.” Sound familiar? You’re not alone. We see it every year at BayWay CrossFit....Read More