BayWay CrossFit – Run Strong Back Squat ( 4×5 @ moderate-heavy) Push Press (4×4 building) Power Clean (5×2 @ ~70%) Metcon (Checkmark) Super Set: DB Bulgarian Split Squat (3×8/leg) Chin-Ups (3×8) Metcon (Checkmark) Core Finisher: 3 rounds 20 V-ups 30s Plank 10 GHD sit-upsRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250804 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: Skill I 85:00-95:00 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) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge...Read More