BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats 250908 (Time) – RX – For time: 5 rope climbs (15/15 ft) 12 front squats (125/185...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: 250908 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Accessory – II 90:00-100:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic clean warm-up | 10:00 1 set: 1:00 jump rope 10 band pass-throughs, wide grip 10 band pull-aparts, palms down 10 band good mornings, feet under hips 10 hang clean high pulls 1 set: 1:00 jump rope 10 band pass-throughs, narrower grip than set 1...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250906 50:00-65:00 Workout 2: Running Intervals 75:00-85:00 Workout 3: 250907 90:00-100:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 5 ring rows 10 air squats 1 set: :20 jumping jacks 5 burpees or up-downs 10 alternating Cossack squats 5 more challenging ring rows 10 air squats 250906 (Time) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 4:00 3 sets: 10 PVC pass-throughs 5 false-grip ring rows 6 air squats 5 push-ups 5 pvc 90 degree HPC Low-ring muscle-up | 7:00 Progression // Focus False-grip ring rows // Maintain the false grip. Jumping ring dip or ring dip //...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: Nasty Girls 45:00-65:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: 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) 250904 (5 Rounds for...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Stretching (Checkmark) 2 sets: :45 cobra stretch :45 child’s pose Stamina I (Time) For time: 240/300-calorie C2 bike– 14:00-20:00. – Building stamina and endurance with a monostructural movement. – Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold...Read More