BayWay CrossFit – Hybrid View Public Whiteboard Warm up 5 min AMRAP: 10/7 cal Erg of choice 10 Air squats 10 Shoulder taps in plank Deadlift (Deadlift (Week 5) 4 x 4 @ 79 – 85%, go every 3 min.) Workout (4 Rounds for time) Every 4 min x 4: 21/15 cal Erg 15 DB...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: 250528 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with...Read More
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in...Read More
BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m High knees 10 Box step over 24/20in 10m Bum kicks 10m Straight leg bounds 10 Alt DB Snatch light 10m Carioca 10 Down ups 10m A-skips Workout (Time) 4 Rounds for time: 800m Run 20 DB Box step...Read More
BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees 10 jumping jacks 10 air squats 10 jumping jacks 5 push-ups 10 jumping jacks 10 air squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air...Read More
BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups,...Read More
