BayWay CrossFit – CrossFit Weightlifting Overhead Squat w/ 3s Pause (5 x 3 – building) Metcon Metcon (Time) For Time: 50 Cal Row 40 C2B 30 Hang Squat Snatch 95/65Read More

CAFFEINE………that invisible life force in the world that keeps all life on planet earth moving forward…without it, we would spiral into a post-apocalyptic decaffeinated nightmare. Just kidding…on a serious note…lately the newest caffeine/pre-workout craze are these BANG energy drinks that have 300mg of caffeine or what is equivalent of 3 cups of coffee. I am...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 500m Bike 10 Deadlifts 15 BBJO 24/20 225/155—-275/185Read More

BayWay CrossFit – CrossFit Metcon (Time) 12 days of Christmas 1-DB Man maker 2-200m run 3-Pull up 4-DB FR Lunge 5-DB Thrusters 6-Cal Bike 7-DB Clean 8-Burpee 9-Cal Row 10-Dubs/Sing 11-TTB 12-DB SnatchRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 rounds: 500m row 10 HSPU 5 Power Clean 225/125Read More

BayWay CrossFit – CrossFit Weightlifting x 6: Front Rack Box Step Downs (3 x 6/6 – 30X1) Metcon Metcon (Time) 6 Rounds: 10 Cal Row 3 RMU -scale rum with 9 strict pullup + 9 pushupsRead More

Aaron has been a member at our gym for almost four years now, but has been doing CrossFit for about five. There is a stigma on CrossFit that it is dangerous or that it is for young, in-shape people, but Aaron is proof that both are not true. Aaron is by no means old, being...Read More

BayWay CrossFit – CrossFit Gymnastics Metcon (No Measure) Kipping Practice: 3 x 3 minute Rounds – 30s intervals 1. 6 TTB 2. 4 C2B 3. 2 BMUWe will work on kipping and transfering the kip to each movement. Metcon Metcon (Distance) AMRAP x 10: 100/80 Cal Bike Max Effort Sand Bag Carry in feet -the...Read More

BayWay CrossFit – CrossFit Weightlifting Squat Snatch (Practice) Metcon Metcon (4 Rounds for reps) 4 x 4 Minute Rounds: 30 Dubs 3 Squat Snatch 115/75 3 BF Burpee -rest 1:00 btw roundsmust get 30 dubs in the second round of each 4 minute interval for rxRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 rounds: 200m run 8 C2B 12 BJO 24/20 8 S2OH 155/105Read More