BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250829 40:00-65:00 Workout 2: 250831 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 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 | 8:00 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 kettlebell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 kettlebell windmills/arm Shoulder Press 4×5 – building to heavy...Read More