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 4 40:00-55:00 Workout 2: CHAD1000X Training Week 2 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Calorie warm-up | 10:00 3 rounds: 10 calories per partner – One partner moves through each one of the stretches from the list while the other works. – Use machine of choice and pick up the pace each round. Stretches: 1) Alternating toy soldiers, slow...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 3 Spiderman stretches/leg 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) Dynamic warm-up | 10:00 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or...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 3 50:00-75:00 Workout 2: Strength I 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 15:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 walking lunge steps :30 mountain climbers 1 set: 10...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 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 20:00-30:00 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