BayWay CrossFit Staff – CrossFit In honor of Veterans Day we will be doing the Hero WOD “Tillman”. This workout is named for Pat Tillman who was a soilder who lost his life fighting in Afghanistan on April 22, 2004. Pat left a career in the NFL to fight for his country after 9/11. To...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Banded Front Rack 2 Minutes: KB Calf Smash Warm-up BWCF 11 (No Measure) 2 Rounds: 10 Burpees 10 Bent Rows 10 Snatch Balance Weightlifting Push Press (3 x 5 @ 80% ) Metcon Metcon (Time) For...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Banded Bully Stretch 2 Minutes: KB Calf Smash Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Floor Press (4 x 5) Metcon Metcon (Time) 20-15-10-5...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Sampson 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Weightlifting Metcon (Weight) EMOM x...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Sampson 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Gymnastics Metcon (Time) For Time:...Read More

Over the last few weeks we have heard a few mixed thoughts on what Creatine actually does. Some people say it is good for you while others have said it is not. There are many good reasons to take creatine and tons of myths why not to take it. Creatine is one the most researched...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Wall Sit 2 Minutes: LaX Ball Trap Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Power Snatch (10 Minutes to Find 1RM) Metcon Metcon (AMRAP...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Warm-up BWCF 13 (No Measure) 200m Run 20 Back Squats w/ Jump 20 Push Ups 50ft Banded Walk Weightlifting Back Squat (3 x 5 @ 85% ) Metcon...Read More

BayWay CrossFit Staff – Community WOD WOD courtesy of CrossFit Fenrir View Public Whiteboard Metcon Metcon (Time) Zombie Partner Workout: Run 800m 20 Doulbe Unders/60 Singles 40 Air Squats 60 Sit-ups 40 Pushups 20 Walking Lunges Run 600m*One partner will be “Alive” and the other will be a “Zombie”. If you are Alive you will...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Wall Sit 2 Minutes: LaX Ball Trap Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Snatch (4 x 3) Metcon Metcon (Time) 21-15-9 Squat Snatch...Read More