BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 Rounds for quality: 200m Run 10 Air squats 10 Walking lunges 5 Burpees Workout (Time) 10 Rounds for time: 100m Run 20m Burpee broad jumps 100m Run 20m Walking lunges (bodyweight only) TC = 40 minRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250812 45:00-65:00 Workout 2: Stamina I 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Progressive warm-up | 6:00 1 set: 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups (from the knees or toes) 10 scap pull-ups 1 set: 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups 250812 (Time) – RX –...Read More

At BayWay CrossFit, we talk a lot about consistency. Not perfection. Not chasing the “perfect workout week.” Just showing up, again and again. Why? Because life happens. You’re going to have days where the workout doesn’t go the way you wanted. The weights feel heavy. The clock feels fast. Maybe you didn’t PR, maybe you...Read More