BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rollout – 400m run – Couch stretch Spiderman Lat Stretch – 3 rounds: 10 Band Pull Aparts 10 Wall Angels 30′ Banded Walk – 3 rounds: 10/7 cal bike 10 jumping lunges 10 Pushups – 3 rounds: 4 lunge steps 4 box step ups...Read More

When I am writing out the gym’s program, I usually do it in 12-week cycles, and each one is programmed with a specific purpose. We program a few testing workouts at the beginning of the cycle and use those 12 weeks to improve on those movements with the ultimate goal of improving our scores from...Read More