If you’ve ever looked at the rings during a WOD and thought, “I’m not quite there yet,” you’re not alone. The ring dip is a challenging movement that requires upper body strength, shoulder stability, and control — and like many advanced skills in CrossFit, it takes time to build. That’s why at BayWay CrossFit, one of...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 20:00-35:00 Workout 1: 250729 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus Macro: High Skill – Expect to see more workouts with higher-skill...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: 10m High knees 10 Air squat 10m Bum kicks 10 Baby burpees 10m Straight leg bounds 15 sec Side Elbow plank each side 10m A-skips Workout (3...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) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-70:00 Workout 2: 250728 80:00-110:00 Workout 3: Stamina I 115:00-125:00 StretchingFocus -Macro: High Skill – Expect to see more workouts with higher-skill gymnastics...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 2 sets: :30 jumping jacks :30 alternating plank shoulder taps 10 alternating Spiderman stretches 10 arm swings, across body 10 arm swings, overhead Jump rope warm-up | 4:00...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: 200m run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B...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) 2 sets: 1:00 bike, row, or ski 10 alternating Spiderman stretches 10 alternating scorpion stretches 5 push-ups to down dog 10 alternating plank reach-throughs 3 sets: 10 sit-ups 1 shuttle...Read More
