BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 3 Rounds of: 10m High knees 10m Bum kicks 6 Burpees to plate 10 Plate ground to OH 10 Sit-ups 10 Plate thrusters Workout (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 15 Burpees to plate 200m Run 20 Plate...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up 2 rounds: 200-meter run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Band warm-up 2 sets:...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250618 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (25 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats 260617 (Time) – RX – 5 rounds for time of: 12 single-arm KB hang snatches (35/53 lb) 15 hand-release push-ups 30...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10/7 cal Erg 10m High knees 10 Squat to stand 10m Bum kicks 10 Baby burpees Workout (Time) 4 Rounds for time: 400m Run 25 Wall balls 400m Run 20/15 cal Erg 20m Burpee broad jumps TC = 30...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Skill I 45:00-60:00 Workout 2: 250617 70:00-90:00 Workout 3: Stamina 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 () Warm-up (No Measure) Conditioning warm-up 3 sets: :50 easy row :10 hard row 3 sets: :50 easy bike :10 hard bike 3 sets: :50 easy shuttle run 5 fast burpees Dynamic stretching 1 set: 5 inchworms 10 alternating Samson stretches 15 unweighted good mornings Deadlift – RX...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: 250616 50:00-65:00 Workout 2: Strength III 75:00-100:00 Workout 3: Bike Row GHD 105:00-115:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More