BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250709 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: GHD Turkish Twist 90:00-100:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 30 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 10 PVC pass-throughs 1 set: 1:00 bike, easy :30 ring rows :30 hang from the pull-up bar 1 set: 1:00 bike, moderate :30 jumping pull-ups :30 up-downs 1 set: 1:00 bike, moderate :30 kipping pull-ups :30 burpees 1 set: 1:00 bike, workout pace 5-10 pull-ups– Use the first two sets to increase range of motion and elevate your heart rate. – In the next four sets,...Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 13:00 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows 250709 (Time) – RX – 3 rounds for time: 25/35-cal Echo bike 21 pull-ups – INTERMEDIATE – 3 rounds for time: 20/25-cal Echo bike 15 pull-ups – BEGINNER – 3 rounds for time: 12/18-cal Echo bike 15 ring rows – MASTERS 55+ – Same as Rx’d Skill Work (No Measure) Post-workout 3 sets: :30 side plank, right :30 side plank, left – Rest 1:00 between sets. Stretching (Checkmark) 1 set: 100 banded pull aparts 1:00 foam roll lats/side 1:00 foam roll quads/leg – Use a light band. – AT-HOME – (Time) – AT-HOME – 3 rounds for time:...Read more

When most people think about jumping in a workout, they focus on how high they can go.But at BayWay CrossFit, we’re more interested in how well you land. Whether you’re knocking out box jumps, repping through burpees, or catching a clean, your ability to land with controlcan make or break your workout — and your joints. 🧠 Why Jumping and Landing Matters For the everyday athlete — whether you’re just starting CrossFit or training for performance — learning to jump and land properly is one of the most overlooked, yet crucial movement skills. Here’s why: Injury PreventionLanding with control reduces the stress on your knees, ankles, and back. It helps prevent rolled ankles, caved knees, or jarring impacts that can sideline your progress. Better EfficiencySmooth landings mean you waste less energy during high-rep movements. You recover faster between reps and perform with more consistency throughout the workout. Improved AthleticismExplosive power and body control are at the...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: 250708+ 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 1 set: 20 jumping jacks 10 sit-ups 1:00 plank hold 1:00 bike, row, or ski 1 set: 20 jumping jacks 10 GHD sit-ups to parallel :30 jump rope 10 hand-release push-ups from the knees 1:00 bike, row, or ski 1 set: 20 jumping jacks 10 GHD sit-ups :30 jump rope 10 hand-release push-ups 1:00 bike, row, or ski– Use today’s progressive warm-up to slowly build up to your final workout movement options. If you reach a movement that you cannot...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up Warm up: 400m Easy jog, into 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (3 Rounds for reps) 3 x 8 min on / 2 min off: Buy in: 1000m Run AMRAP in remaining time: 12 Sandbag squat 20/10kg – 45/20lbs 9 Push-ups / Kneeling Accessory 6 min EMOM: Min 1: 2 KB TGU L Min 2: 2 KB TGU RRead more