Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 inchworm + push-ups 10 leg swings/leg (front to back) 1 set: :30 single-unders 10 good mornings :30 up-downs 5 single-leg floor taps/leg 3 sets: :20 double-unders :10 rest :20 burpees :10 rest 250510...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: Cindy 50:00-80:00 Workout 2: Stamina I 90:00-100:00 Workout 3: 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...Read More

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the...Read More

Announcements Winners, Not Losers BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :40 bike (increase pace) 10 alt spiderman 10 alt cossack 5 snatch high pull 250508 (5 Rounds for calories) – RX – 5 rounds for calories: 2:00 air bike 2:00 rest – INTERMEDIATE – Same as Rx’d –...Read More

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m High knees 10 Air squat 10m Bum kicks 10 Sit-ups 10m A-skips 10 Walking lunges Workout (3 Rounds for time) 3 Rounds for time: 400m Run 30 Air squats 25...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) AMRAP 4: :30 jumping jacks 5 inchworm + push-ups 5 air squats 5 up-downs 250507 (7 Rounds for weight) – RX – Every 2:30 for 7 sets: 3 push presses 2 push jerks 1 split jerk...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 60:00-95:00 Workout 2: 250507 105:00-125:00 Workout 3: 250508 130:00-140:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements...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: 250506 45:00-60:00 Workout 2: Skill I 70:00-75:00 Workout 3: Sandbag Plank 80:00-90:00 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

Announcements Fitness Is A Family Business – Spotify BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30...Read More