Let’s be honest—summer has a way of messing with our routine. Vacations, BBQs, longer days, later nights… before you know it, you’re skipping workouts, reaching for quick snacks instead of real meals, and telling yourself, “I’ll get back on track next week.” Sound familiar? You’re not alone. We see it every year at BayWay CrossFit....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: 250630 50:00-70:00 Workout 2: Strength I 80:00-100:00 Workout 3: Row Dip 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 () Warm-up (No Measure) Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat) – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 5-5-5-5-5-5-5 Back...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead 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: 250628 45:00-65:00 Workout 2: Strength II 75:00-95:00 Workout 3: Run Intervals 100:00-110:00 Stretching Focus -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 | 12:00 2 sets: 2:00 jog, row, bike, or ski 10 PVC pass-throughs 10 PVC sumo stance good mornings 10 PVC behind-the-neck snatch grip presses 5 elbow-to-insteps/leg 5 up-downs 250628 (Time) – RX – 5 rounds for time: 15 hang power snatches (65/95...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: 250627 45:00-55:00 Workout 2: Accessory – I 65:00-75:00 Workout 3: Accessory – II 80:00-90:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also...Read More

BayWay CrossFit – Hybrid Metcon (No Measure) 30 min AMRAP: 800m Run (split) 40 KB Deadlift 2 x 24/16kg – 53/35lbs 2000m bike (split) 40 ttbRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic mobility | 8:00 2 rounds :15 hollow hold 15 banded good mornings 15 band pull-aparts :15 hollow hold :15 bar hang 10 air squats 16 alternating Spiderman twists 250627 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 100-m DB suitcase carry (35/50...Read More