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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Skill Prep Session for Rope Climb (No Measure) Workout Metcon...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall Sit Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … AMRAP x 15 MINUTES 10/8 Cal Row 10...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB Deadlift + 3 Double DB Snatch (No Measure) Workout Metcon (AMRAP...Read More
JOIN THE #800gCHALLENGE® WHAT IS IT? The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned,...Read More
