BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250826 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 2 sets: 5 elbow-to-insteps/leg :30 band pull-aparts 250827 (Time) – RX – For time: Handstand walk (50 ft) 100 air squats Handstand walk (50 ft) 75 air...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up Rowling game with a partner 4 rounds x 100m Row For each meter over/under: Round 1/3: Burpees (max 10) Round 2/4: 2x Air squats Workout (7 Rounds for reps) 35 min EMOM: Min 1: Max Burpee broad jumps Min 2: Max cal Row Min 3: 10...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: 250825 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches 5 wall-facing squats 10 PVC pass-throughs 5 wall-facing squats 10 PVC behind-the-neck snatch grip presses 5 wall-facing squats 10 PVC around-the-worlds Snatch (Weightlifting Variable Reps & Sets) –...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250824 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 2 handstand push-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees 250823 (Time) – RX – For time with...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: 250823 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: 250824 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an...Read More