Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Hip warm-up | 6:00 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 5/5 turkish situp 10 unweighted single-leg deadlifts/leg 20 russian kbs Bike warm-up |...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: Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (AMRAP – Rounds and Reps) On a 35 min...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) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Nancy 50:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill...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 | 12:00 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10...Read More
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250719 solo 45:00-65:00 Workout 2: Strength III 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.)....Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Rowing and single-under warm-up | 6:00 Movement // Focus :30 rows pulls, legs only // slight forward lean at the torso and flat back. :30 row pulls, legs, then hips // timing legs...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: 200-meter run 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses 250718 (Time) – RX – 3 rounds for time:...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: 250718 80:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). –...Read More
