Most people walk into a gym with a goal.They say things like: “I want to lose weight.” “I want to get strong again.” “I want to run a 5K without stopping.” “I want to be healthy.” These are great goals. They’re clear, achievable, and motivating… for a while. But here’s the problem: goals don’t last. They get...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds: 45 sec row 10 Baby burpees 10 Air squats 5 Rolling straddle stretch Strength 4 Rounds of: 12 DB Z-Press 12-15 Ring rows / with elevated feet Rest 1 min between sets. Workout (5 Rounds for reps) 5 × 3 min on / 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 200m run 10 stretch :30 jump rope :30 gymnastic 250814 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time:...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Squat warm-up | 8:00 3 sets: 100m run 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 10 Russian KBS 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: Back squat 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d –...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: 250813 50:00-60:00 Workout 2: 250814 70:00-90:00 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 barbell...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 Rounds for quality: 200m Run 10 Air squats 10 Walking lunges 5 Burpees Workout (Time) 10 Rounds for time: 100m Run 20m Burpee broad jumps 100m Run 20m Walking lunges (bodyweight only) TC = 40 minRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Progressive warm-up | 6:00 1 set: 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups (from the knees or toes) 10 scap pull-ups 1 set: 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups 250812 (Time) – RX –...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: 250812 45:00-65:00 Workout 2: Stamina I 75:00-85:00 Workout 3: Accessory – 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...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () Warm-up (No Measure) warm-up | 6:00 1 set: 400-meter run, slow :30 shoo the turtles 1 set: 10 med ball deadlifts 10 barbell deadlifts 10/10 leg swings forward and back 1 set: 5 med ball shrugs 5 barbell jump shrugs 10/10 leg swing inside out 1 set:...Read More