BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run/Bike/Row 5 Up-Downs 100m Run/Bike/Row 10 KB (or DB) Deadlifts 150m Row/1:00 Run/Bike 5 Burpees 150m Row/1:00 Run/Bike 10 Box Step-Ups or Tuck Jumps 10 Cal Bike Sprint (:30 Run/Row Sprint) Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2…...Read More

So its Friday, and it doesn’t feel like Friday. Most weeks end with relief and some congregation, but not this Friday. This Friday, we will all be homebodies, and we will all Netflix and Chill. My sister has been staying with us through this ‘stay at home order.’ As I am sure, you have seen...Read More