BayWay CrossFit – CrossFit View Public Whiteboard Flex Day Flex DayRead 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: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Jump Walk 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang 250524 (Time) – RX – For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories bike 60 toes-to-bars 56/80 calories...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: 250523 45:00-55:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Stamina 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 volume...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run Skill Work (Weight) Pre-workout Every :90...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds of: 200m Easy jog 8 Push-ups 8 Ring row 8 V-ups 8 Wall ball light Workout (AMRAP – Rounds and Reps) 3 x 9 min on / 3 min off: Buy in: 1k Run AMRAP in the remaining time: 4 DB Renegade row 2...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set....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 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume...Read More