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 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 – CrossFit Compete View Public Whiteboard Rest DayRead 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

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 push-ups :15 rest :30 ring rows :15 rest 250807 (Checkmark) – RX – EMOM 20: Min 1: 8 alternating back-rack reverse lunges 105/155 Min 2: 5 burpee...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 60:00-85:00 Workout 2: 250806 95:00-110:00 Workout 3: Accessory – I 115:00-125:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 5:00 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up | 7:00 AMRAP 6: :30 shuttle run 4 inchworm + push-ups 8 air squats 12 up-downs Workout prep | 10:00 1 set: 10 push presses (empty...Read More

BayWay CrossFit – Run Strong Metcon (3 Rounds for distance) Speed/Threshold Workout: 3 x 5 min @ 10K pace with 2 min walk/jog recoveryIf you do not know your 10k time – Take your most recent 1-mile time and add 60–75 seconds per mile to estimate your 10K pace. Example: 1-mile time = 7:00 Add...Read More