BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 Rounds 10 Squats 10 Groiners 50′ sled push :30 on bike 10 leg swings 10 situps 10 burpee Back Squat (Back Squat (Week 5) Every 3 min x 3: 10 reps Keep 2 reps in reserve. ) Workout (12 Rounds for reps) Every 2 min...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 10 alternating plank shoulder taps 10 Samson lunges 10 sit-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups – RX – For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups – INTERMEDIATE – Same...Read More

When it comes to fitness, many people think more training volume is the secret to success. Do more workouts. Add more time. Stack on extra reps. But the truth—backed by CrossFit methodology and top athletes—is that intensity beats volume almost every time. In James Hobart’s CrossFit Journal article, A Deft Dose of Volume, he explains that simply piling on more...Read More

Every parent wants the best for their kids — to see them healthy, confident, and successful in life. But one of the most overlooked ways parents shape their children’s future is through example. The habits you model at home become the habits your kids carry into school, sports, and beyond. At BayWay CrossFit, we see...Read More