BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

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

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 Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: Fight Gone Bad 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands...Read more