If you’re looking for fitness motivation, workout mindset advice, or simply want to understand why some days in the gym feel off — this blog is for you. In this week’s episode of the Ranting with Rich podcast, I talk about a concept that has helped me stay consistent in the gym, push through tough days, and see...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds of: 200m Easy jog 8 Push-ups 8 Ring row 8 V-ups 8 Wall ball light Workout (AMRAP – Rounds and Reps) 3 x 9 min on / 3 min off: Buy in: 1k Run AMRAP in the remaining time: 4 DB Renegade row 2...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set....Read More