BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Squat to stand 10 Hollow rocks 10m High knees 10m Bum kicks 10m Straight leg kicks 10m Straight leg toe touch Workout (AMRAP – Rounds and Reps) 25 min AMRAP: 400m Run
 15 KB Goblet squats 1 x...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 scap pull-ups Row and squat warm-up | 6:00 Every...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: Community Cup Workout 1 – Pro 50:00-70:00 Workout 2: Strength III 75:00-85:00 Stretching Warm-up (No Measure) 2 sets: 5 plank to downward dogs 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-up + look right and look left 10 banded pass-throughs Dynamic warm-up | 6:00 1 set: 20 mountain climbers 5 hand-release push-ups 10 box step-ups 20 up-downs 10 box...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead 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: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Run prep 1 set: 200-meter run PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Athletes keep the PVCs from falling as they rotate. •...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: 250606 55:00-75:00 Workout 2: 250605 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders :10 rest :20 mountain climbers :10 rest 10 air squats, short pause in the bottom 1 set. :30 single-unders or alternating-step jump rope :10 rest :20 Spiderman and reach :10 rest 10 Kang squats 1 set :15 double-unders or attempts...Read More