BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 800m Run 30 Alt KB Snatch 53/35 40 T2B 600m Run 20 Alt KB Snatch 30 T2B 400m Run 10 Alt KB Snatch 20 T2B 200m RunRead More

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press Metcon ()Read More

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 800m Run 21 KBS 53/35 600m Run 15 KBS 400m Run 9 KBS 200m Run then Build to 2RM Power Clean Power Clean (2RM)Read More

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (10 RM) Back Squat (2 x 5 @ 10RM) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead More

Almost everyone that signs up for a gym membership is looking to lose a little weight. Many times we have no idea how to do this and is probably the reason you signed up at BayWay CrossFit in the first place. One of the great things about a CrossFit program is that the exercise part...Read More

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (3 x 10 @ 10+ Lbs from last week) Metcon Metcon (AMRAP – Rounds and Reps) Climb Ladder x 9 Minutes: 20 Double Unders 3 TTB 20 Double Unders 6 TTB 20 Double Unders 9 TTB 20 Double Unders 12 TTB 20 Double Unders 15 TTB ect…Read More

BayWay CrossFit Staff – CrossFit Weightlifting Sumo Deadlift (Buid to 1RM) Metcon Metcon (Time) 21-15-9 Thruster 95/65 9-15-21 SDHP 95/65Read More

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 50-40-30-20-10 Cal Row Sit Ups Gymnastics Metcon (Time) 2 Rounds: 400m Run 5 Muscle Ups or 15 Ring DipsRead More

BayWay CrossFit Staff – CrossFit Weightlifting Clean (10 Minutes to work to Heavy ) Metcon Metcon (Time) 3 Rounds: 10 Front Squats 10 BF Burpees 135/95 – 185/125Read More

BayWay CrossFit Staff – 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...Read More