Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups 250730 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 9/12-cal...Read More

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250730 60:00-75:00 Workout 2: 250731 85:00-95:00 Workout 3: Barbell Cycling 100:00-110:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and...Read More

If you’ve ever looked at the rings during a WOD and thought, “I’m not quite there yet,” you’re not alone. The ring dip is a challenging movement that requires upper body strength, shoulder stability, and control — and like many advanced skills in CrossFit, it takes time to build. That’s why at BayWay CrossFit, one of...Read More