BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) Teams of 2: Complete for Time: 100 Cal Row 80 S2OH 135/95 60 Front Squats 20 Syncro Burpees 100 Situps 80 Deadlift 60 Front Rack Lunges 20 Syncro Burpee*30 minute cap **syncro Burpee means your chest both have to be on the ground at the same time...Read More
BayWay CrossFit Staff – CrossFit Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereRead More
BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) Teams of 2: 3 rounds: 50 OHS 75/55 25 TTB 50 KBS 53/35 25 Burpee *Team must relay run 400m at end of each RdBreak up however neededRead More
This months Athlete Spotlight is Achille J. He is a relatively new member and just reached his 6 month mark. He is an awesome athlete and an even better person. When he started with us he was already great athlete but has progressed even further implementing CrossFit inter his exercise regime. He is a young...Read More
BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (2 x 8 ) try to add 5 – 10 lbs from last week Back Squat (2 x 5 ) try to add even more weight here Metcon Metcon (Time) 4 Rounds: 8 HSPU 12 BJO 24/20 16 Goblet Squats 53/35Read More
After last weeks Weight Loss post we had a bunch of questions about what a snack should look like and what are some good options. Here is a list of 10 Snacks that we think everyone should keep on hand each week! Hard Boiled Eggs – These are great for on the go snacks. They...Read More
BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 40 Thrusters 95/65 1000m Run 40 SDHP Gymnastics Muscle-ups (4 x 5 ) Ring Dips (4 x 20 )Read More
BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch Metcon 2k Row (Time) Max Effort 2k RowThis is a TIME TRIAL! This means you are rowing as fast as you can! Weightlifting Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max) Snatch...Read More
BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) GG #4: 5-10-15-20-15-10-5 OHS 115/75 TTB Metcon Metcon (Calories) 60 second max effort Calories on Air Bike*do not use use red air dyne Gymnastics Hollow Rocks (100 reps ) 100 for CompletionRead More
