BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders :10 rest :20 mountain climbers :10 rest 10 air squats, short pause in the bottom 1 set. :30 single-unders or alternating-step jump rope :10 rest :20 Spiderman and reach :10 rest 10 Kang squats 1 set :15 double-unders or attempts...Read More
Brace Yourself: The One Technique You’re Probably Not Doing Right Let’s talk about something that could be the reason your lifts feel wobbly, your back feels sore, or your gains are stalling: bracing. Not the exciting kind like “brace for impact!”—though, honestly, it kind of is. We’re talking about bracing your corebefore a lift. And no, that...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up 800m Easy jog, into 2 rounds of: 10m High knees 10 Squat to stand 10m Bum kicks 20 Alt. Plank shoulder taps 10m A-skips Workout (Time) 4 rounds for time: 1000m Run 25 DB Deadlift 2 x 15/10kg – 35/25lbs 15 DB Thrusters 2 x 15/10kg...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run :30 air squats :20 rest :30 up-downs :20 rest :30 bottom of squat hold :20 rest :30 burpees :20 rest Back Squat (- RX – For load: Back squat 10-10-10-10-10 – INTERMEDIATE – Same as Rx’d – BEGINNER – For...Read 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: 250604 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...Read More
BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean at the torso and flat back. 10 row pulls, legs, then hips // timing legs first, then hips. 10 row pulls, legs, hips, arms // strong drive with the legs...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: 250603 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout 3: Conditioning 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
