BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250802 45:00-65:00 Workout 2: Sled Work 75:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Shoulder warm-up | 3:00 1 set: :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction Progressive warm-up | 7:00 1 set: 20 mountain climbers 10 alternating box step-ups...Read More