BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 1 set: 200-meter run, moderate 10 box step up 10 situp 1 set: 200-meter run, faster...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200/150 Row 200/150m Ski 30-60 sec Rest Easy pace. Conditioning (5 Rounds for time) Every 8 min x 5: 500m Run 500/450m Row RPE 6-7, moderately hard.Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2:00 bike to start 2 sets: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg toe touches/leg 10 unweighted good mornings 250820 (10 Rounds for weight) – RX...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: 250820 50:00-65:00 Workout 2: 250821 75:00-90:00 Workout 3: Skill 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 for...Read More

When the clock beeps at the end of your CrossFit workout, the training isn’t finished. What you do after class is just as important as the work you put in. One of the simplest, most effective habits you can build is fueling with a quality post-workout shake. At BayWay CrossFit, we emphasize more than just showing up—we...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy run into: 3 rounds: 30 sec bike 10 Alt. Lunges 10 Baby burpees Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 600m Run 15/12 Bike 20m Sandbag walking lunges 10 Burpees over sandbag RPE 5-6Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: :40 air squats :20 rest :40 burpees :20 rest 250819 (Time) – RX – 40-30-20 reps for time: Single-leg squats Toes-to-bars...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: 250819 45:00-55:00 Workout 2: Barbell Cycling 65:00-85:00 Workout 3: Stamina I 90:00-100:00 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

If you’ve ever seen Shrek, you know the famous line: “Ogres are like onions… they have layers.”Your health works the same way. Too often, we want to make showing up to the gym harder than it really is. We tell ourselves we don’t have the time, energy, or motivation. But here’s the truth: it only takes a...Read More