BayWay CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP x 30: 10 SC 95/65 200m Run w/ 25# 20 Vups 10 C2B PU *alt every roundRead More

BayWay CrossFit – CrossFit Weightlifting Kneeling Upright KB Press (3 x 10/10 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 10 HSPU (+ Def 6/3″) 20/15 Cal Row 10 Pistol (Alt)Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 21/18 AB Cals 15 S2OH 95/65 9 BFBRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 4: 18 DL 9 BMU / 18 RD ME Dbl Unders rest 2 Minutes AMRAP x 4: 15 DL 7 BMU / 15 RD ME Dbl Unders rest 2 Minutes AMRAP x 4: 12 DL 6 BMU / 12 RD ME Dbl Unders Deadlift...Read More

Probably the most stressful weekend of my entire life. CrossFit has been apart of my life since 2010 but it wasn’t until I watched Rich Fronning fall from a rope that I realized I wanted to compete on that stage. Every year I try and every year I get closer and closer but I’ve never...Read More

BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for time) 500m Row @ 2k pace or faster – rest 2 minutes between rows*if you have a 2k row time calculate your 500m pace by taking the total time and dividing it by four. For example: I have a 6:45 2k row time. First I need...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 15 PS 75/55 400m Run 15 TTBRead More

Announcements No class 6&7p Thursday 5/18 & No class Friday 5/19 BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Weightlifting Overhead Squat (7 x 2 – Tempo: 2s down 1s bottom – Building)Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 8: 6 DL 185/125-225/155 6 AB Cals 8 DL 8 AB Cals 10 DL 10 AB Cals etc…. Rest 2 Minutes AMRAP x 8: 6 TTB 6 AB Cals 8 TTB 8 AB Cals 10 TTB 10 AB CalsRead More