BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 200-meter run :30 plank hold (arms straight) 12 walking lunges 10 jumping jacks 250903 (Time) – RX – For time: 1:00 L-sit hold 200-m KB farmers carry (35/53 lb) 300 double-unders 200-m KB farmers carry (35/53 lb) 1:00 L-sit...Read 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: 250903 45:00-75:00 Workout 2: 250904 85:00-90:00 Workout 3: Accessory – 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

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

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 View Public Whiteboard () Warm-up (No Measure) Dynamic warmup | 6:00 2 sets: 10 Spiderman lunges 10 Samson lunges 10 Cossack squats 5 right-arm dumbbell push presses Waiter walk (25 ft) 5 left-arm dumbbell push presses Waiter walk (25 ft) 250901 (Time) – RX – 3 rounds for time of: 800-m...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250901 90:00-105:00 Workout 3: Strength III 110:00-120:00 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

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running dynamic warm-up | 10:00 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set:...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 9:00 1 round: :25 jumping jacks :05 rest :25 mountain climbers :05 rest :30 inchworm + push-ups 10 top-half deadlifts 1 round :25 jumping jacks :05 rest :30 mountain climbers :05 rest :30 up-downs 10 bottom-half deadlifts 1 round :25 jumping jacks...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250830 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the...Read More