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 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 Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 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 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

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200/150 Row 200/150m Ski 30-60 sec Rest Easy pace. Conditioning (5 Rounds for time) Every 8 min x 5: 500m Run 500/450m Row RPE 6-7, moderately hard.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 1 set: 200-meter run, moderate 10 box step up 10 situp 1 set: 200-meter run, faster...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More