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

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 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 250811 75:00-95:00 Workout 3: Strength III 100:00-110:00 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) warm-up | 6:00 1 set: 400-meter run, slow :30 shoo the turtles 1 set: 10 med ball deadlifts 10 barbell deadlifts 10/10 leg swings forward and back 1 set: 5 med ball shrugs 5 barbell jump shrugs 10/10 leg swing inside out 1 set:...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – Run Strong Metcon (Distance) Zone 2 Long Run: 35 minutes @ 60-70% of your max heart rateMax Heart Rate: 220 – (your age) = MHR Example: 36 year old 220 – 36 = 184 MHR Zone 2 Calculation: .60 * 184 = 111 .70 * 184 = 129 Zone 2 Range –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Partner dynamic warm-up | 9:00 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel – Emphasize maintaining weight in the heels and knees over toes. 1 set: Partner 1 |...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: 250809 50:00-65:00 Workout 2: 250810 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) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250809 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner:...Read More