BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) 200-meter jog 10 leg swings forward/back 10 leg swing side/side 10 squats 10 kb deadlifts 2 sets: 10 banded pull-aparts 10 hollow rocks 5 elbow-to-insteps/leg 10 alternating plank shoulder taps 10 good mornings 10 scap pull-ups 250614 (AMRAP – Rounds and Reps) – RX –...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: 250614 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 Stretching Warm-up (Checkmark) 1 set: 400-meter jog 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack squats 10 scorpions 10 leg swings/leg 1 set:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 1:00 jumping jack 5 inchworm + push-ups 10 alternating Cossack squats 1 set: 1:00 up down 10 alternating Spiderman stretches 8 counterbalance plate squats 1 set: 1:00 burpee 10 alternating Samson stretch lunges 6 wall-facing squats 250613 (Checkmark)...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: 250613 85:00-100:00 Workout 3: GHD Turkish Twist 105:00-115:00 Stretching Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog into 2 Rounds of: 10m High knees 10 Shoulder taps in plank 10m Bum kicks 10 Ring rows 10m Straight leg bounds Bent Over Row (3 x 7, go every 3 min. Keep 2-3 reps in reserve. ) Workout (4 Rounds for reps)...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Running warm -up | 6:00 1 set: 100-meter jog :30 seconds of skipping 100-meter jog (a little faster) :30 seconds of butt kickers 100-meter run :30 seconds of high knees 100-meter run (workout speed) Band work | 3:00 3 sets: 10 band pass-throughs 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 9:00 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 10 alternating Spiderman stretches 10 PVC good mornings 1 set: :20 easy row, bike, or ski :20 moderate row, bike,...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-55:00 Workout 1: Community Cup Workout 3 – Pro 65:00-80:00 Workout 2: 250612 90:00-100:00 Workout 3: Skill I 105:00-115:00 Stretching Warm-up (No Measure) 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating Spiderman + twist 10 banded monster walks/direction 10 scap pull-ups Row and squat warm-up | 6:00 Every...Read More