BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run :30 air squats :20 rest :30 up-downs :20 rest :30 bottom of squat hold :20 rest :30 burpees :20 rest Back Squat (- RX – For load: Back squat 10-10-10-10-10 – INTERMEDIATE – Same as Rx’d – BEGINNER – For...Read More

Tired of guessing your way through nutrition? In this episode of Ranting with Rich, we’re breaking down a real-life approach to fueling your goals—whether it’s fat loss, muscle gain, or just feeling better in your workouts. We’ll cover: How to calculate your daily calorie needs using your InBody scan Why calories come first before macros How...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 60:00-75:00 Workout 2: 250604 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 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 – CrossFit View Public Whiteboard General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean at the torso and flat back. 10 row pulls, legs, then hips // timing legs first, then hips. 10 row pulls, legs, hips, arms // strong drive with the legs...Read More

At BayWay CrossFit, we believe fitness is about more than just heavy lifts and fast times.It’s about showing up—especially when you don’t feel like it. That quiet act of discipline? That’s the true strength we’re after. Whether your goal is to get fit, lose weight, build muscle, or simply stay consistent, the biggest challenge most...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: 250603 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Conditioning 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 a...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200m run 10 alternating scorpion stretches :30 plank hold 1 set: 200m run 10 air squats 5 scap pull-ups 1 set: 5 updown 10 lunges :30 mountain climbers 1 set: 5 burpee 10 front-rack lunges 5 scap pull-ups :30 rest Skill Work...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 rounds of: 10m High knees 10 Russian KB swing 1 x 16/12kg – 35/25lbs 10m Bum kicks 10 Walking lunges 10 Hollow rocks Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 800m Run 10 KB Hang cleans 2x 16/12kg –...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: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 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 – CrossFit View Public Whiteboard () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps –...Read More