BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 9:00 1 round: :25 jumping jacks :05 rest :25 mountain climbers :05 rest :30 inchworm + push-ups 10 top-half deadlifts 1 round :25 jumping jacks :05 rest :30 mountain climbers :05 rest :30 up-downs 10 bottom-half deadlifts 1 round :25 jumping jacks...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: 250829 40:00-65:00 Workout 2: 250831 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) Dynamic warm-up | 8:00 1 set: 10 alternating step-ups 10 slow calf raises 1:00 single-under practice 1 set: :20 Samson stretch/leg :30 single-single-double-unders 5 kettlebell windmills/arm 1 set: :20 Cossack squat stretch/leg 1:00 double-under practice 5 kettlebell windmills/arm Shoulder Press 4×5 – building to heavy...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog 2 rounds*: 10 Ring rows 10 Glute bridges 10m Walking lunges *At some point during the 2 rounds, each member needs to perform 5m Sled pull. Workout (4 Rounds for reps) Conditioning: 4 x 10 min on / 2 min off: 1k Run,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10 alternating Samson stretches 10 banded side steps (right) 10 banded side steps (left) 250826 (Time) – RX – 3 rounds for time: 600-m run Rest 1:00 400-m...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead 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: Open 18.1 50:00-65:00 Workout 2: 250827 75:00-90:00 Workout 3: Strength III 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) Kipping shoulder warm-up | 5:00 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm Dumbbell and kipping review | 5:00 2 sets: 5 kip swings 5 dumbbell...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up Rowling game with a partner 4 rounds x 100m Row For each meter over/under: Round 1/3: Burpees (max 10) Round 2/4: 2x Air squats Workout (7 Rounds for reps) 35 min EMOM: Min 1: Max Burpee broad jumps Min 2: Max cal Row Min 3: 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 2 sets: 5 elbow-to-insteps/leg :30 band pull-aparts 250827 (Time) – RX – For time: Handstand walk (50 ft) 100 air squats Handstand walk (50 ft) 75 air...Read More