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

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – Run Strong Metcon (Distance) Zone 2 Long Run: 35 minutes @ 60-70% of your max heart rateMax Heart Rate: 220 – (your age) = MHR Example: 36 year old 220 – 36 = 184 MHR Zone 2 Calculation: .60 * 184 = 111 .70 * 184 = 129 Zone 2 Range –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Partner dynamic warm-up | 9:00 1 set: Partner 1 | 1:00 bike, row, or ski Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel – Emphasize maintaining weight in the heels and knees over toes. 1 set: Partner 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: 250809 50:00-65:00 Workout 2: 250810 75:00-90:00 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 – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250809 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner:...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: Grace 40:00-60:00 Workout 2: 250807 70:00-85:00 Workout 3: Strength III 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 barbell for...Read More

BayWay CrossFit – Run Strong Romanian Deadlift (RDL) (4 sets x 6 reps @ moderate-heavy) Weighted Ring Row (3 sets x 8) Hollow Rocks (3 x 20 sec) 100 for Completion KB Carries (3 x 50 ft/side) 3x 200m KB Suitcase and KB Front Rack CarryRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) General Olympic lifting warm-up | 13:00 1 set: 600m run 3 rounds: 10 PVC pass-throughs 10 PVC muscle cleans 10 PVC shoulder presses 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Grace (Time) For Time: 30 Clean and Jerks,...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (Time) 3 Rounds for time: 400m Run 20 Burpees to plate 300m Run 30 Plate ground to overhead 1x 15/10kg –...Read More