BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250805 50:00-70:00 Workout 2: Stamina I 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 – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: :30 jump rope 5 inchworms 10 Samson stretch lunges :30 bike :30 plank hold 1 set: :30 jump rope 5 inchworms 10 alternating Cossack squats :10 bike sprint :30 sit-ups 250805 (Time) – RX – For time: 150 double-unders...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Alt. Lunges 10 Rocking push-ups 10m Straight leg bounds 10m A-skips Workout (2 Rounds for reps) Workout: 2 x 15 min on / 3 min off: A) AMRAP: 200m Run 10 Burpee box jump step overs 24/20in 20...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: 250804 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: Skill I 85:00-95:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges 1 set 10 unweighted good mornings 20 walking lunge...Read More

BayWay CrossFit – Run Strong Back Squat ( 4×5 @ moderate-heavy) Push Press (4×4 building) Power Clean (5×2 @ ~70%) Metcon (Checkmark) Super Set: DB Bulgarian Split Squat (3×8/leg) Chin-Ups (3×8) Metcon (Checkmark) Core Finisher: 3 rounds 20 V-ups 30s Plank 10 GHD sit-upsRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats Squat Clean (- RX – For load: Squat clean 2-2-2-2-2-2-2 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Squat clean 3-3-3-3-3-3-3 – MASTERS...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: 250802 45:00-65:00 Workout 2: Sled Work 75:00-95:00 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 barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Shoulder warm-up | 3:00 1 set: :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction Progressive warm-up | 7:00 1 set: 20 mountain climbers 10 alternating box step-ups...Read More