BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups...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: Cindy 50:00-70:00 Workout 2: Stamina I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks....Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 200m Run 200m Row 10 Squat to stand 10 Thrusters with wall ball Strength 10 min AMRAP for load: 10m Sled push (heavy) 15 Banded KB swings 10m DB Death march Conditioning (AMRAP – Rounds and Reps) On a 30 min clock: 1.6k Run,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Power Clean (5-5-5-5-5) – INTERMEDIATE – Same as Rx’d – BEGINNER –...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 20:00-45:00 Workout 1: 250909 55:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Bench Press – RX – Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score...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: Annie 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: CHAD1000X Training Week 1 85:00-95:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds 10 Squats 10 Groiners 50′ sled push :30 on bike 10 leg swings 10 situps 10 burpee Back Squat (Back Squat (Week 5) Every 3 min x 3: 10 reps Keep 2 reps in reserve. ) Workout (12 Rounds for reps) Every 2 min...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 10 alternating plank shoulder taps 10 Samson lunges 10 sit-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups – RX – For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups – INTERMEDIATE – Same...Read More