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

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250801 55:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Skill I 95:00-105:00 StretchingFocus Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Running dynamic warm-up | 7:00 1 set: 200-meter run, slow 2...Read More

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Pogo jumps 5 Down up 10m Bum kicks 10 Alt. Reverse lunge Workout (Time) Team of 2. 3 rounds for time: 1000m Run (together) 40 DB...Read More

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Skill warm-up | 15:00 3 sets: 1:00 of jump-rope practice 7 reps wall-facing squats 5-10 banded good mornings 250731 (3 Rounds for reps) – RX – 3 rounds: AMRAP 4: 12 air squats...Read More

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

At BayWay CrossFit, we see it all the time – people get caught up in the latest diet trends, thinking they need to cut out entire food groups, eat nothing but raw vegetables, or survive on a list of “approved” foods just to be healthy. While these extreme approaches might deliver quick results, they almost...Read More

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250730 60:00-75:00 Workout 2: 250731 85:00-95:00 Workout 3: Barbell Cycling 100:00-110:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and...Read More

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups 250730 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 9/12-cal...Read More