BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Sit-ups 10m Bum kicks 10 Alt. Bottom squat rotation 10m Carioca 10 Band pull apart Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: AMRAP: 400m Run 40 Sit-ups 40...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Rowing warm-up – Have athletes perform :20 of single-unders between each step of the row review. – Encourage a hard pace on final row effort Movement // Focus :30 rows pulls, legs only // slight forward lean at the torso and flat back. :30 row...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: 250702 45:00-65:00 Workout 2: Stamina I 75:00-100:00 Workout 3: 250703 105:00-115:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 10 air squats 10 push-ups 10 sit-ups Bike warm-up 7 sets: :30 bike :30 rest and adjust bike setup as needed 250702 (Time) – RX – 21-15-9-21 reps for time: Sumo deadlift high pulls (65/95 lb) Push presses (65/95 lb) Cal...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Straight leg bounds 10 Baby burpees 10m Bum kicks 10 Squat to stand 10m A-skips Workout (AMRAP – Rounds and Reps) 30 min AMRAP: 800m Run
 10 DB Burpees 2 x 15/10kg – 35/25lbs 20/15 cal Erg 30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up 2 sets: 200-meter run 10 Samson stretch lunges 10 goblet squats 10 db rdl’s 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250701 (Time) – RX – For time: 800-m run Double-DB front-rack walking lunge (75 ft) (35/50...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: 250701 45:00-65:00 Workout 2: Skill I 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Squat warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet 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...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: 250630 50:00-70:00 Workout 2: Strength I 80:00-100:00 Workout 3: Row Dip 105:00-115:00 StretchingFocus Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a...Read More