BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250712 55:00-70:00 Workout 2: Skill I 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). –...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 | 12:00 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 scap pull-ups 10 kip swings 10...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: 250711 40:00-60:00 Workout 2: Strength II 70:00-85:00 Workout 3: Bike Conditioning 90:00-100:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We...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 | 8:00 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Thruster (- RX – For load: Thruster...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 10/7 Erg of choice 5 Shuttle runs (2 x 7.5m) 10 alt. Single leg good mornings 10 Alt. Forward lunges Romanian Deadlift (RDL) (RDL (Week 1) 3 x 8, rest 60 between sets. You should feel like you could do 4 more reps...Read More
Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 13:00 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows 250709 (Time) –...Read More
When most people think about jumping in a workout, they focus on how high they can go.But at BayWay CrossFit, we’re more interested in how well you land. Whether you’re knocking out box jumps, repping through burpees, or catching a clean, your ability to land with controlcan make or break your workout — and your joints. 🧠 Why Jumping...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 | 5:00 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats...Read More
