BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 30 sec erg 10 Alt. step ups 20″ 10 Banded face pull 10 Tuck ups Strength 12 min EMOM Min 1: 10-20 sec Hanging L-sit / Tuck hold Min 2: 8-12 DB Goblet box step up L Min 3. 8-12 DB Goblet box...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 100m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 400m Run 30 Push-ups / Kneeling 400m Run 45 Air squats Time cap = 30 minRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row (easy) 10 single-leg calf raises/leg 10 alternating step-ups (slow) 1 set: :45 row (moderate) 20 alternating toy soldiers 10 alternating step-ups (fast) 1 set: :30 row (fast) :15 Samson stretch/lunge/leg 5 box jumps (slow) 1 set: :20 row (sprint) 10...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

If you’ve ever struggled to stay motivated — to get to the gym, to show up at work, to be present with your family — you’re not alone. I’ve been there too. And there was one small mindset shift that helped me get out of that rut and back into alignment with who I wanted...Read More