Category

WOD
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: :40 air squats :20 rest :40 burpees :20 rest 250819 (Time) – RX – 40-30-20 reps for time: Single-leg squats Toes-to-bars...
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BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250819 45:00-55:00 Workout 2: Barbell Cycling 65:00-85:00 Workout 3: Stamina I 90:00-100:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...
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BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 10:00 1 round with a partner: Partner 1 | :30 row (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 row (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30...
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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 60:00-80:00 Workout 2: 250818 90:00-110:00 Workout 3: Strength III 115:00-125:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 200-meter run, slow 5 head circles, left 5 head circles, right 10 arm swings across 10 arm swings overhead 15 arm circles forward 15 arm circles backward 20 torso twists 10 toe touches + reaches overhead 10 alternating over-the-fences...
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BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 12:00 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral...
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BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Fight Gone Bad! 50:00-70:00 Workout 2: 250817ish 80:00-95:00 Workout 3: Skill 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...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Kettlebell Warm-up: 5/5 russian kettlebell swings 5/5 swing + arm/back 5/5 kb snatch 3/3 swing + swing arm/back +...
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BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250815 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – 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...
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