BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Jog 25ft. Single Arm KB Front Rack Carry (Right) 25ft. Inch Worm w/Frog Jump 25ft. Single Arm KB Front Rack Carry (Left) 200m Jog Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Ski Erg, Row, Shuttle...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 6 Wall Balls 6...Read More

Before we were given the stay at home order, I was going to around to members houses and working out with them. What I realized is that several members have some pretty awesome home gyms. One of the houses I went to was Bryan and Chrissa Teel’s, and they have a sweet set up! Chrissa...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Row Arms + Hips + ½ slide in (or :30...Read More

The last two posts I have really enjoyed writing them up and have got some pretty good feedback on these. Today I am posting about the Muscle Hamster himself, Gabriel Ramos! As in my last two posts, Gabe was a plus one with his cousin to a class a little over three years ago. Gabe...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts) 10 DB (or Backpack) Strict Press (w/:03 pause overhead) 5 Broad Jumps 5 Bootstrappers Strength Metcon (Weight) EMOM X 6 MINUTES MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle...Read More

In keeping with my daily post of people who have been kicking ass during the stay at home, today is the Mooney clan. Kelly did a testimonial video for me before we were forced to shut down, so some of yall may know her already from this, but today we will talk about her whole...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Hollow Rocks 5 Supermans 5 Up-Downs 5 Jumping Air Squats* 5/5 Single Arm Upright Backpack High Pulls Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Box Jump Overs MIN 2 – 20 Hollow Rocks...Read More

So today makes us one step closer to being back at the gym. I know there are so many of you that are just as excited or more to be back. We have a few restrictions, but it is for our safety, and we are going to make it great! Over the next couple of...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman Arch Rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15 Plate Ground to...Read More