BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy run into: 3 rounds: 30 sec bike 10 Alt. Lunges 10 Baby burpees Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 600m Run 15/12 Bike 20m Sandbag walking lunges 10 Burpees over sandbag RPE 5-6Read 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: 250819 45:00-55:00 Workout 2: Barbell Cycling 65:00-85:00 Workout 3: Stamina 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 barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: :40 air squats :20 rest :40 burpees :20 rest 250819 (Time) – RX – 40-30-20 reps for time: Single-leg squats Toes-to-bars...Read More

If you’ve ever seen Shrek, you know the famous line: “Ogres are like onions… they have layers.”Your health works the same way. Too often, we want to make showing up to the gym harder than it really is. We tell ourselves we don’t have the time, energy, or motivation. But here’s the truth: it only takes a...Read More