BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250823 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: 250824 100:00-110:00 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
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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 – 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 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
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