BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250707 85:00-115:00 Workout 3: Freestanding Handstand Push-up Practice 120:00-130:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.)....Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Rowing warm-up | 10:00 Set 1:...Read More