BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Andi (Time) For time: 100...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5/5 duck walks 5 paused back squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 5-5-5-5-5-5-5 Back squat –...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Stamina I 60:00-80:00 Workout 2: 250415 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 10 empty bar deadlifts 10 elbow to instep 30 mountain climber Deadlift (Pre-workout 3-5 sets: 5 deadlifts) 250414 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 10 deadlifts (125/185 lb) Max shuttle runs – 1 shuttle run is 25...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: 250414 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. 250412 (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: 250412 45:00-65:00 Workout 2: Run Double-under 75:00-90:00 Workout 3: Strength III 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :40 row 10 PVC pass-through 10 PVC overhead squats to above parallel Skill Work (4 Rounds for weight) Pre-workout 3-4 sets: 2 power snatches 250411 (Calories) – RX – For calories: 30:00 row – Perform 2 power snatches every 20 calories. (95/155)...Read More