BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row (easy) 10 single-leg calf raises/leg 10 alternating step-ups (slow) 1 set: :45 row (moderate) 20 alternating toy soldiers 10 alternating step-ups (fast) 1 set: :30 row (fast) :15 Samson stretch/lunge/leg 5 box jumps (slow) 1 set: :20 row (sprint) 10...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 100m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 400m Run 30 Push-ups / Kneeling 400m Run 45 Air squats Time cap = 30 minRead More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 30 sec erg 10 Alt. step ups 20″ 10 Banded face pull 10 Tuck ups Strength 12 min EMOM Min 1: 10-20 sec Hanging L-sit / Tuck hold Min 2: 8-12 DB Goblet box step up L Min 3. 8-12 DB Goblet box...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-90:00 Workout 3: 250417 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. This is...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Andi (Time) For time: 100...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Stamina I 60:00-80:00 Workout 2: 250415 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 longer durations....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5/5 duck walks 5 paused back squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 5-5-5-5-5-5-5 Back squat –...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 60:00-75:00 Workout 2: 250414 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 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) 3 sets: 10 empty bar deadlifts 10 elbow to instep 30 mountain climber Deadlift (Pre-workout 3-5 sets: 5 deadlifts) 250414 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 10 deadlifts (125/185 lb) Max shuttle runs – 1 shuttle run is 25...Read More