BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 3:00 AMRAP 3:00: 20 mountain climbers 10 air squats 10 push-ups Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight – RX – 10-9-8-7-6-5-4-3-2-1 reps for time: 1.5 x bodyweight deadlift 1 x bodyweight bench press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 5 Cobra stretchese to downward dogs Shuttle run | 3:00 Movement // Focus 2...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: Strength I 50:00-65:00 Workout 2: 250623 75:00-90:00 Workout 3: Skill I 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 Flex DayRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Step-up warm-up 1 set: 100-meter jog 10 PVC back-rack lunges 10 PVC back-rack step-ups 1 set: 100-meter jog 10 barbell back-rack lunges 10 barbell back-rack step-ups 250621 (AMRAP – Rounds and Reps) – RX – AMRAP 30 with a partner: 50 barbell back-rack step-ups (35/45...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-25:00 Warm-up 30:00-60:00 Workout 1: Partner Monti 70:00-80:00 Workout 2: Accessory – I 90:00-110:00 Workout 3: Run Conditioning 115:00-125:00 Stretching Focus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-35:00 Workout 1: 250619 50:00-75:00 Workout 2: 250620 85:00-105:00 Workout 3: Strength II 110:00-120:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row 250620 (Time) – RX – For time: Handstand walk (100...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 2 rounds: :30 jumping jacks 10 scap pull-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250619 (Time) – RX – For time: 24-18-12...Read More