Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 6:00 2 sets: :30 jumping jacks :30 alternating plank shoulder taps 10 alternating Spiderman stretches 10 arm swings, across body 10 arm swings, overhead Jump rope warm-up | 4:00...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 2 sets: 1:00 bike, row, or ski 10 alternating Spiderman stretches 10 alternating scorpion stretches 5 push-ups to down dog 10 alternating plank reach-throughs 3 sets: 10 sit-ups 1 shuttle...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: 200m run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 400m run 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 1 set: 20 pulls on the rower (easy) 20 air squats 10 broad jumps 10 good mornings 1 set: 20 pulls on the rower (moderate) 20 mountain climbers 10 hang...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Bum kicks 10 Squat to stand 10m Straight leg bounds 10 Glute bridge 10m A-skips Workout (Time) 4 rounds for time: 300m Run 10 slam ball...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 1:00 row :30 inchworms 1:00 row :30 up-downs 1:00 row :30 burpees 250724 (Time) – RX – 6 rounds for time: 250-m row 12 hang squat cleans...Read More
