BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds for quality: 10/7 cal Erg 5 Burpees 10 Banded face pull 10 Squat to stand 5 Push-up to down dog 10 Sit-ups Strength 12 min EMOM: Min 1: 10-15 Push-ups / Kneeling / Clapping or weighted Min 2: 8-12 DB Hammer curls Min 3: 10-12 Hanging leg raises Workout (4 Rounds for time) Every 4 min x 4: 20/15 cal Erg 15 Wall balls 9/6kg – 20/14lbs to 10/9ft 10m Burpee broad jumps Accessory 6 min EMOM: Min 1: 10-20 sec Copenhagen plank L + R Min 2: 15-20 Band pull apartRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 box jumps 3 sets: 3 shoulder presses – elbows in front of the bar in the rack 3 sumo deadlifts – feet just wider than squat stance 3 jumps in place (on sets 2 and 3 have athletes box jump and step down) 1 set: 200-meter row, faster Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

We show up to the gym, throw down, and push our limits — but let’s be real: sometimes the workout is the easiest part of the day. In this episode of Ranting with Rich, I’m diving into the reps we don’t log — the ones that test our patience, our priorities, and our discipline outside the gym. From morning routines and meal prep to parenting with presence and choosing growth over comfort, I break down how the real work often happens outside the walls of the gym. You’ll hear: Why training is the controlled part of our day How to identify and celebrate 3 non-gym wins each week Why being strong in life matters more than just a barbell PR How to compete in the things that actually count The gym is just the practice ground — life is the championship. 💪 Tag me with your biggest non-gym win this week. Let’s celebrate the hard stuff that...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250423 (Weight) – RX – 7 sets for load: 1 clean pull 1 clean 1 hang clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg – AT-HOME – (7 Rounds for reps) Every 3:00 for 7 sets: 3-5 double-DB deadlifts 3-5 double-DB squat cleans 3-5 double-DB hang squat cleans Work Your Weakness – STAMINA I – (Time) 4 sets: 500-meter easy-to-moderate pace 500-meter sprint pace 1000-meter standing bike 3:00 rest– 22:00-27:00. – Conditioning through various places...Read more