BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 11:00 3 sets: 20 jumping jacks 10 double-dumbbell deadlifts 50-foot single-arm dumbbell overhead carry/arm 10 double-dumbbell bent-over rows 10 single-dumbbell goblet squats Service Cup 2 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 16/20-cal row Farmers carry (50 ft) (35/50...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: Service Cup 2 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Skill – I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Service Cup #1 40:00-60:00 Workout 2: Strength II 70:00-100:00 Workout 3: Stamina I 105:00-115:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Banded warm-up | 5:00 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up | 14:00 1 set: 1:00 row, bike, or shuttle run (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: 1:00...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 | 2:00 1 round. 200-meter jog with a partner – Alternate bear hug carry with partner during 200m 250914 (Time) – RX – For time with a partner: 4,000/5,000-m row 1,600-m bear hug carry (50/90 lb) – Switch as needed on both movements....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 60:00-70:00 Workout 2: 250913 80:00-110:00 Workout 3: 250914 solo 115:00-125:00 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 | 3:00 1 round: 200-meter jog 10 alternating Spiderman stretches 20 alternating soldier kicks Plyometric warm-up | 6:00 **Progression // Focus** Calf raises // Press on to the toes. Plate toe taps // Increase speed with each tap. Step-up // Try to press...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: Cindy 50:00-70:00 Workout 2: Stamina I 80:00-90:00 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....Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups...Read More