BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250426 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds 200-meter run Hip rotations – out and around Hip rotations – in and out 5 air squats A skips B skips C skips 5 air squats High knees Butt kickers 5 air squats Skill Work (5 Rounds for weight) Pre-workout 5 sets:...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: 250425 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large 10 arm circles backward, small 10 arm circles backward, large 10 arm swings across 10 arm swings overhead 5 neck rolls/direction 20 torso twists 10 hip circles/direction 10 leg swings/leg...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds for quality: 10/7 cal Erg 5 Burpees 10 Banded face pull 10 Squat to stand 5 Push-up to down dog 10 Sit-ups Strength 12 min EMOM: Min 1: 10-15 Push-ups / Kneeling / Clapping or weighted Min 2: 8-12 DB Hammer curls Min 3:...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250423 (Weight) –...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: Fight Gone Bad 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Single leg glute bridge each side 10m Bum kicks 10m Walking lunge 10m A-skips 10+10m Single arm farmers carry Workout (Time) Workout: For time: Buy in: 1000m Run 10 Rounds of: 10 Russian KB swing...Read More