BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Rowing warm-up | 10:00 Set 1:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up AMRAP 5: 100-meter shuttle run 10 banded pull-aparts to chest 10 banded pass-throughs 10 banded shoulder press – Shuttle run is 25 meters out and back twice. AMRAP 5: 50 single-unders 10 banded face pulls 10 banded pass-throughs 10 banded pull-aparts to waist...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: 250705 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 Stretching Focus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also...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: Rankel 50:00-70:00 Workout 2: Strength II 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10/10 single leg glute bridge 1 set: 200-meter run 10 scap push-ups 10 alternating single-leg toe touches 10 scap pull-ups 10 good mornings 10 up-downs Rankel (AMRAP – Rounds and...Read More

How many times have you said:“I’m just waiting to feel motivated again.” We hear it all the time at BayWay CrossFit. People think motivation is the key to fitness. That once they “get it back,” they’ll be ready to crush workouts and eat clean again. But here’s the truth:Motivation is a spark. Momentum is the engine....Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Sit-ups 10m Bum kicks 10 Alt. Bottom squat rotation 10m Carioca 10 Band pull apart Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: AMRAP: 400m Run 40 Sit-ups 40...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Rowing warm-up – Have athletes perform :20 of single-unders between each step of the row review. – Encourage a hard pace on final row effort Movement // Focus :30 rows pulls, legs only // slight forward lean at the torso and flat back. :30 row...Read More