Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 13:00 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows 250709 (Time) –...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: 250708+ 45:00-75:00 Workout 2: Stamina I 85:00-95:00 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 | 5:00 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up Warm up: 400m Easy jog, into 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (3 Rounds for reps) 3 x 8 min on / 2 min off: Buy in: 1000m Run AMRAP in remaining time: 12...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across the body 10 arm swings up and down 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Rowing warm-up | 10:00 Set 1:...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: 250707 85:00-115:00 Workout 3: Freestanding Handstand Push-up Practice 120:00-130:00 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
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250705 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 Stretching Focus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also...Read More
