BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Step-up warm-up 1 set: 100-meter jog 10 PVC back-rack lunges 10 PVC back-rack step-ups 1 set: 100-meter jog 10 barbell back-rack lunges 10 barbell back-rack step-ups 250621 (AMRAP – Rounds and Reps) – RX – AMRAP 30 with a partner: 50 barbell back-rack step-ups (35/45...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-35:00 Workout 1: 250619 50:00-75:00 Workout 2: 250620 85:00-105:00 Workout 3: Strength II 110:00-120:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row 250620 (Time) – RX – For time: Handstand walk (100...Read More

At BayWay CrossFit, we see incredible stories unfold every single day. But some stories stand out and become a true reminder of what’s possible when you show up, stay consistent, and commit to the process — no matter your starting point. Tim’s story is one of those. Tim is 60 years old. He’s been part...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 3 Rounds of: 10m High knees 10m Bum kicks 6 Burpees to plate 10 Plate ground to OH 10 Sit-ups 10 Plate thrusters Workout (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 15 Burpees to plate 200m Run 20 Plate...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 2 rounds: :30 jumping jacks 10 scap pull-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250619 (Time) – RX – For time: 24-18-12...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250618 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up 2 rounds: 200-meter run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Band warm-up 2 sets:...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: Skill I 45:00-60:00 Workout 2: 250617 70:00-90:00 Workout 3: Stamina I 95:00-105:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a...Read More