The beginning of the year is right around the corner, and the time to get back into shape is coming with it. For many, this usually means heading on up to the local Globo gym and mill around on the machines for a couple of weeks until we get bored or feel uncomfortable. Then after...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing 70/53...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.Tested July 26th Cool Down Warm-up (No Measure) FOR RECOVERY 3:00...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball 40/20 Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Metcon Metcon (AMRAP – Reps) EMOM x 9 MIN 1 – Max Front Squats 155/105 – 115/75 MIN 2 – Max Barbell Front Rack Hold MIN 3 – Max Knee 2 Elbow*Score is max...Read More

The last three months have been pretty hectic for me and the gym with trying to move into the new facility while still getting it put together and then jumping right into the CrossFit Open and hosting an event for five Fridays in a row. But like most fitness facilities with the holidays coming up,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Metcon Metcon (3 Rounds for time) 1. E2:00 x 4:00 35 Double Unders 15 Push Press 115/75 – 75/55 -Rest 1:00- 2. E2:00 x 4:00 35 Double Unders 12 Push Press 135/95 – 95/65...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees over Rower 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s PoseRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB...Read More