BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral...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: 250815 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Kettlebell Warm-up: 5/5 russian kettlebell swings 5/5 swing + arm/back 5/5 kb snatch 3/3 swing + swing arm/back +...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 45 sec row 10 Baby burpees 10 Air squats 5 Rolling straddle stretch Strength 4 Rounds of: 12 DB Z-Press 12-15 Ring rows / with elevated feet Rest 1 min between sets. Workout (5 Rounds for reps) 5 × 3 min on / 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 200m run 10 stretch :30 jump rope :30 gymnastic 250814 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Squat warm-up | 8:00 3 sets: 100m run 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 10 Russian KBS 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: Back squat 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d –...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: 250813 50:00-60:00 Workout 2: 250814 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Progressive warm-up | 6:00 1 set: 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups (from the knees or toes) 10 scap pull-ups 1 set: 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups 250812 (Time) – RX –...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 Rounds for quality: 200m Run 10 Air squats 10 Walking lunges 5 Burpees Workout (Time) 10 Rounds for time: 100m Run 20m Burpee broad jumps 100m Run 20m Walking lunges (bodyweight only) TC = 40 minRead More