Many times as CrossFit coaches we are asked, “Should I be doing anything on my off days?” And honestly it depends on the person. If you have the time or the energy the answer is yes. But something that everyone could do at home every day is training their core and the best way to...Read More

BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 3 – 32X1 – Building) Metcon Metcon (No Measure) EMOM x 16: Odd: 12 Hang Power Snatch 75/55 Even: 15 WB 20/14-30/20RX(+) is every round completedRead More

BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for reps) 4 x 4:00 Rds: 2 Rounds: 7 Cal Row 7 Burpee Over Rower 7 Squat Clean (tng) 135/85 – 155/105 7 TTB ME KBS 53/35-70/53 in remaining timeRead More

BayWay CrossFit – CrossFit Metcon Behind the Neck Split Jerk (5 x 2 – Building) Metcon Metcon (Time) 4 Rounds: 15 OHS 95/65 6 BMU / 12 RR + 12 PushupsRead More

BayWay CrossFit – CrossFit Metcon () Metcon (Time) 10 Rounds: 15/10 Cal Bike 10 FS 155/95 5 BF Burpee 200m Run *UGoIGoRead More

As athletes, we seek to better ourselves both inside and outside of the gym.  We are the kind of people that push ourselves just a little further because that’s where we feel we should be.  We also tend to do so in our training, which is great, but we should be equally vigilant about our...Read More

BayWay CrossFit – CrossFit Weightlifting Squat Snatch (Technque and Building) Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8...Read More

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) E90s x 9: -: 10 Ring Pushups 2020 +: 8 DB Bench Press 30X1 Metcon Metcon (Time) 3 Rounds: 30 WB 20/14-30/20 20 Cal Row 10 StHSPURead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 30 DB Snatch 50/35 400m RunRead More

BayWay CrossFit – CrossFit Weightlifting Back Squat (5 x 3 – 32×1 – Building) Metcon Metcon (Weight) EMOM x 16: Odd: 10 Thrusters 95/65 Even: 3 RMU / 6 Ring Rows + 6 PushupsRead More