BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Fight Gone Bad! 50:00-70:00 Workout 2: 250817ish 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row 8 inchworm push-ups 12 alternating box step-ups 16 air squats 2 sets: 1:00 row 10 strict presses (35/45 lb) 10 sumo deadlift high pulls 10 box jumps 10 wall-ball shots 10 sumo deadlift high pulls (55/75 lb) 10 push presses (55/75 lb)– Use the first 2 sets to get the hips and shoulders mobile. Take your time during each movement and focus...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 10:00 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Kettlebell Warm-up: 5/5 russian kettlebell swings 5/5 swing + arm/back 5/5 kb snatch 3/3 swing + swing arm/back + kb snatch 50m suitcase carry 250815 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-KB suitcase carry (53/70 lb) 7 right-arm KB snatches 7 left-arm KB snatches – INTERMEDIATE – AMRAP 12: 100-m single-KB suitcase carry (35/53 lb) 7 right-arm KB snatches 7 left-arm KB snatches – BEGINNER – AMRAP 12: 100-m single-KB suitcase carry (12/18 lb) 7 right-arm single-arm KB swings 7 left-arm single-arm KB swings – MASTERS 55+ – AMRAP 12: 100-m single-KB suitcase carry (35/53 lb) 7 right-arm KB snatches 7 left-arm KB snatches Skill Work (Checkmark) Post workout...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: 250815 45:00-65:00 Workout 2: Strength II 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 for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 2 sets: 1:00 row, bike, or ski 10 alternating Spiderman stretches 10 push-ups to downward dog 200-meter jog 1 set: 20 mountain climbers 10 single-arm kettlebell swings/arm 1 set: 20 mountain climbers 50-m single-kettlebell suitcase carry (light weight) 5 kettlebell snatches 1 set: 50-m single-kettlebell suitcase carry (workout weight) 5 kettlebell snatches (workout weight)– Use the first two sets to increase the range of motion and...Read more

Most people walk into a gym with a goal.They say things like: “I want to lose weight.” “I want to get strong again.” “I want to run a 5K without stopping.” “I want to be healthy.” These are great goals. They’re clear, achievable, and motivating… for a while. But here’s the problem: goals don’t last. They get buried by life — by your work schedule, your kids’ practices, your overflowing to-do list, and the sheer mental fatigue of being an adult. And when that happens, your goal becomes something you once cared about, not something you’re actively working toward. So what do you need instead? You need a WHY. Listen to the most recent episode of “Ranting With Rich” about this exact topic! Goals Start the Fire. Your WHY Keeps It Burning. Your goal is your starting line.Your why is your fuel. A goal is external.A why is internal. Your goal might be to lose 20 pounds — but...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: 200m run 10 stretch :30 jump rope :30 gymnastic 250814 (Time) – RX – For time: 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars – INTERMEDIATE – For time: 80 double-unders 10 toes-to-bars 60 double-unders 10 toes-to-bars 40 double-unders 10 toes-to-bars 20 double-unders 10 toes-to-bars 10 double-unders 10 toes-to-bars – BEGINNER – For time: 80 single-unders 10 sit-ups 60 single-unders 10 sit-ups 40 single-unders 10 sit-ups 20 single-unders 10 sit-ups 10 single-unders 10 sit-ups – MASTERS 55+ – For time: 75 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 45 double-unders 20 toes-to-bars 30 double-unders 20 toes-to-bars 15 double-unders 20 toes-to-bars Skill Work (Checkmark) Post-workout Accumulate: 2:00 double-KB front-rack hold 1:00 hollow hold 1:00 plank hold Stretching (Checkmark) Accumulate: 1:00 couch stretch/leg 1:00 banded shoulder...Read more