BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Into: 2 rounds increasing pace: 10 Alt. Sandbag lunges 20m Single Arm KB farmer carry Workout (5 Rounds for time) 5 Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees 250429 (Calories) – RX – AMRAP 20: Bike for calories – Every 20 calories, stop and perform...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 60:00-80:00 Workout 2: 250429 90:00-100:00 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 View Public Whiteboard General Warm-up (No Measure) Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right Dynamic warm-up 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12...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: 250428 40:00-50:00 Workout 2: Accessory – I 60:00-80:00 Workout 3: Stamina I 85:00-95:00 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 Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250426 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Accessory – I 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....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds 200-meter run Hip rotations – out and around Hip rotations – in and out 5 air squats A skips B skips C skips 5 air squats High knees Butt kickers 5 air squats Skill Work (5 Rounds for weight) Pre-workout 5 sets:...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: 250425 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 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) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large 10 arm circles backward, small 10 arm circles backward, large 10 arm swings across 10 arm swings overhead 5 neck rolls/direction 20 torso twists 10 hip circles/direction 10 leg swings/leg...Read More