BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps –...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: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – 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 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) Partner row-ling • Teams of two: Athletes alternate work and rest. • Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower. AMRAP 7: Partner A: Rows 100...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: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Strength III 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with...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: Elizabeth 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingaFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Banded stability work 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift (- RX –...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 5 min AMRAP: 10/7 cal Erg of choice 10 Air squats 10 Shoulder taps in plank Deadlift (Deadlift (Week 5) 4 x 4 @ 79 – 85%, go every 3 min.) Workout (4 Rounds for time) Every 4 min x 4: 21/15 cal Erg 15 DB...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More