BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 15:00 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-insteps/leg :30 unweighted good mornings :30 plank hold...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength II 50:00-60:00 Workout 2: 250905 70:00-90:00 Workout 3: Stamina I 95:00-105:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up...Read More