Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20...Read More
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250712 55:00-70:00 Workout 2: Skill I 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). –...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10...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: 250711 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Bike Conditioning 90:00-100:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 10/7 Erg of choice 5 Shuttle runs (2 x 7.5m) 10 alt. Single leg good mornings 10 Alt. Forward lunges Romanian Deadlift (RDL) (RDL (Week 1) 3 x 8, rest 60 between sets. You should feel like you could do 4 more reps...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Thruster (- RX – For load: Thruster...Read More
