BayWay CrossFit – Run Strong Metcon (Distance) Zone 2 Long Run: 35 minutes @ 60-70% of your max heart rateMax Heart Rate: 220 – (your age) = MHR Example: 36 year old 220 – 36 = 184 MHR Zone 2 Calculation: .60 * 184 = 111 .70 * 184 = 129 Zone 2 Range –...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Partner dynamic warm-up | 9:00 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel – Emphasize maintaining weight in the heels and knees over toes. 1 set: Partner 1 |...Read More