August 20, 2025 – Bayway CrossFit

Hybrid – Thu, Aug 21

August 20, 2025SiteplicityWOD0

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200/150 Row 200/150m Ski 30-60 sec Rest Easy pace. Conditioning (5 Rounds for time) Every 8 min x 5: 500m Run 500/450m Row RPE 6-7, moderately hard.

CrossFit Compete – Thu, Aug 21

August 20, 2025SiteplicityWOD0

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

CrossFit – Thu, Aug 21

August 20, 2025SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 1 set: 200-meter run, moderate 10 box step up 10 situp 1 set: 200-meter run, faster...