BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up AMRAP 5: 100-meter shuttle run 10 banded pull-aparts to chest 10 banded pass-throughs 10 banded shoulder press – Shuttle run is 25 meters out and back twice. AMRAP 5: 50 single-unders 10 banded face pulls 10 banded pass-throughs 10 banded pull-aparts to waist...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

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10/10 single leg glute bridge 1 set: 200-meter run 10 scap push-ups 10 alternating single-leg toe touches 10 scap pull-ups 10 good mornings 10 up-downs Rankel (AMRAP – Rounds and...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: Rankel 50:00-70:00 Workout 2: Strength II 80:00-90:00 Workout 3: Accessory – 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...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Rowing warm-up – Have athletes perform :20 of single-unders between each step of the row review. – Encourage a hard pace on final row effort Movement // Focus :30 rows pulls, legs only // slight forward lean at the torso and flat back. :30 row...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Sit-ups 10m Bum kicks 10 Alt. Bottom squat rotation 10m Carioca 10 Band pull apart Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: AMRAP: 400m Run 40 Sit-ups 40...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: 250702 45:00-65:00 Workout 2: Stamina I 75:00-100:00 Workout 3: 250703 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 a 1-rep-max...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 10 air squats 10 push-ups 10 sit-ups Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed 250702 (Time) – RX – 21-15-9-21 reps for time: Sumo deadlift high pulls (65/95 lb) Push presses (65/95 lb) Cal...Read More