BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m or 2:00 Row into… 3 rounds: 15 Air Squat 15 Good Morning 15 Hollow Rock Stretch: Quads Hips Front Rack Strength Front Squat (3 x 5 – 2121 Tempo) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 MINUTES: 15/12 Cal Row...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18...Read More
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
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
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
