BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250506 45:00-60:00 Workout 2: Skill I 70:00-75:00 Workout 3: Sandbag Plank 80:00-90:00 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

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises 250505 (Time) – RX – For time: 20/25-16/20-12/15-8/10-4/5 Calorie...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: 250505 40:00-60:00 Workout 2: Strength III 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume...Read More

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

Announcements Fitness Is A Family Business – Spotify 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 1 set: 400-meter run (easy pace) 1 set: Bear crawl Samson...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: 250503 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Midline 90:00-100:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements...Read More

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers 250502 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 250-m row – Rest the remainder of...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: 250501 55:00-85:00 Workout 2: 250502 95:00-105:00 Workout 3: Skill I 110:00-120:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Air squats 10m Bum kicks 10 V-ups 10m A-skips 10 Scapula pull-up Workout (3 Rounds for time) Every 10 min x 3: 200m Run 20 DB Front squat 2×15/10kg – 35/25lbs 200m Run 20 Hanging...Read More