BayWay CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 @ 20RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Cal Row 12 HSPU Extra Work Metcon (No Measure) EMOM x 16: Even: 8 DB Bent Over Row w/ 3030 Tempo Odd: 12 Hollow RocksExtra work is to be done off to...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 rounds: 22 TTB 22 Hang PS 115/75 22 BJO 24/20 Extra Work Metcon (No Measure) Row: 4 x 4 minute @ 2k +5s Pace rest 1:00 btwExtra work is to be done off to the side out of the way either before class or after. It wont...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 3: AWAP x 12 10 Cleans Each for total weight rest 2 mins 5 Rounds: 10 DB PJ 50/35 15 Sandbag Squats 200m Run with BagRead More
Once you have the pullup down naturally the next progression is to move on to the chest to bar pullup. Sometimes up scaling movements is as simple as changing the direction of your elbows. Chest to bar pullups are the movement that is used in competition. They are easy to judge because if your chest...Read More
BayWay CrossFit – CrossFit Gymnastics Metcon (AMRAP – Reps) Tabata: 4 mins Hollow Rocks 4 mins Strict TTB 4 mins Ring Dips Metcon Metcon (Time) 4 rounds: 35 WB 20/14 200m Run w/ WB *if stop/drop the wb you have a 10 burpee penaltyRead More
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21: 14 PU/C2B 7 C&J *E3Min 15/10 Cal Bike starting @ Go RX 135/85 RX+ 185/115Read More
Eli was a good sport and did a quick testimonial after his 6am class last week! He talks about how CrossFit has changed him into staying consistent with his workouts and how he is setting goals to keep him on track. Come check out one of our classes and see what Eli is talking about!Read More
BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 6 – ahap) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 3-6-9-12-15-etc… Thruster 95/65 1-2-3-4-5-etc… RMU Modify with C2B Pullups or reg pull-upsRead More
At Bayway Crossfit, our goal is to educate and inspire you to make fitness a part of your life. As coaches, we believe that if you enjoy your fitness regime, you are more likely to adhere to it. I have been in the fitness community for a good while now and I have always made...Read More
