BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250409 45:00-65:00 Workout 2: 250410 75:00-90:00 Workout 3: Skill I 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) 2 sets: 2:00 bike 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon...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 60:00-80:00 Workout 2: Stamina I 90:00-100:00 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...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up Warm up: 600m easy jog into 2 x 100m Strides* 2 rounds for quality: 10 Alt. Cossack squats 10 Rocking push ups 10 Alt. Lunges 10 Hollow rocks 5 Down ups *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 band pull-aparts 10 push-ups to downward dog 5 elbow-to-instep/leg 10 counterbalance squats :20 scap pull-ups 250407 (Time) – RX – 21-18-15-12-9 reps for time of: Knees-to-elbows Front squats (75/115 lb) – INTERMEDIATE – 18-15-12-9-6 reps for time of: Knees-to-elbows Front squats...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: 250407 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 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....Read More
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 into: 2 x 100m Strides* *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 2 sets: :20 band pull-aparts :20 band pass-throughs 2 sets: 5 ring rows 5 push-ups from the knees :10 ring support hold 10 scap pull-ups Progressive warm-up 1 set: 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 1 set:...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog 10Glute bridge 5 Jumping squats 10 Alt. Lunges Strength 12 min EMOM Min 1: 8-12 KB Goblet squat Min 2: 8-12 KB Single leg romanian deadlift L Min 3. 8-12 KB Single leg romanian deadlift R Workout (Time) 3 Rounds...Read More
