BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Skill Work (5 Rounds for weight) Pre-workout EMOM 5: 5 hang power snatches –...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: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with...Read More

At BayWay CrossFit, we’re all about getting stronger, moving better, and staying healthy for the long haul. But there’s one thing many people overlook that could be sabotaging their performance and recovery…Your shoes. If you’re training consistently—3 or more days a week—your workout shoes are breaking down faster than you think. Those box jumps, sled...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 push-ups 10 alternating reverse lunges 5 push-ups 10 alternating scorpion stretches 5 push-ups 10 air squats 250515 (6 Rounds for time)...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 rounds of: 10m High knees 10 Alt. Seesaw rows light 10m Bum kicks 20 Walking lunges 5 Burpees Workout (AMRAP – Rounds and Reps) 35 min AMRAP: 400m Run 18 Alt. Seesaw rows 2 x 15/10kg – 35/25lbs 16 Burpees over...Read More

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry Dynamic warm-up 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar...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: 250514 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume...Read More

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Pre-workout (Weight) On a 10:00...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with...Read More