BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 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 passes with a...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds for quality: 10/7 cal Erg 5 Burpees 10 Banded face pull 10 Squat to stand 5 Push-up to down dog 10 Sit-ups Strength 12 min EMOM: Min 1: 10-15 Push-ups / Kneeling / Clapping or weighted Min 2: 8-12 DB Hammer curls Min 3:...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

We show up to the gym, throw down, and push our limits — but let’s be real: sometimes the workout is the easiest part of the day. In this episode of Ranting with Rich, I’m diving into the reps we don’t log — the ones that test our patience, our priorities, and our discipline outside the gym. From...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 60:00-80:00 Workout 2: Fight Gone Bad 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-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. 250423 (Weight) –...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Single leg glute bridge each side 10m Bum kicks 10m Walking lunge 10m A-skips 10+10m Single arm farmers carry Workout (Time) Workout: For time: Buy in: 1000m Run 10 Rounds of: 10 Russian KB swing...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: 250422 45:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up 1 set: :30 single-unders 10 alternating plank reach-throughs 10 leg swings/leg (front to back) 1 set: :20 single-unders (right leg) :20 single-unders (left leg) 20 mountain climbers...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1-2 rounds: 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 Carioca Skipping (forward/back/height/length) Shuttle runs () 250421 (5 Rounds for time) –...Read More