BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Bench Press – RX – Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds 10 Squats 10 Groiners 50′ sled push :30 on bike 10 leg swings 10 situps 10 burpee Back Squat (Back Squat (Week 5) Every 3 min x 3: 10 reps Keep 2 reps in reserve. ) Workout (12 Rounds for reps) Every 2 min...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 10 alternating plank shoulder taps 10 Samson lunges 10 sit-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups – RX – For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups – INTERMEDIATE – Same...Read More

When it comes to fitness, many people think more training volume is the secret to success. Do more workouts. Add more time. Stack on extra reps. But the truth—backed by CrossFit methodology and top athletes—is that intensity beats volume almost every time. In James Hobart’s CrossFit Journal article, A Deft Dose of Volume, he explains that simply piling on more...Read More

Every parent wants the best for their kids — to see them healthy, confident, and successful in life. But one of the most overlooked ways parents shape their children’s future is through example. The habits you model at home become the habits your kids carry into school, sports, and beyond. At BayWay CrossFit, we see...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: 250908 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Accessory – II 90:00-100:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats 250908 (Time) – RX – For time: 5 rope climbs (15/15 ft) 12 front squats (125/185...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic clean warm-up | 10:00 1 set: 1:00 jump rope 10 band pass-throughs, wide grip 10 band pull-aparts, palms down 10 band good mornings, feet under hips 10 hang clean high pulls 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip than set 1...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead 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: 250906 50:00-65:00 Workout 2: Running Intervals 75:00-85:00 Workout 3: 250907 90:00-100:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No...Read More