This article describes what you should be doing if you are struggling to lose weight. It actually sounds like this article is describing a well rounded CrossFit program…..Read More

Make sure that you are taking complete advantage of your recovery time outside of the box. Quality food, fluid intake, and mobility are keys to proper recovery. Here is a quick chart with recovery times for different types of exercise. Serious Strength Training – Tudor Bompa  Table 4.1 Explained:   Restoration of ATP-PC: Aided by...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Sampson Stretch Warm-up BWCF 4 (No Measure) 400m Run -Then- 2 Rounds: 8 OHS 8 Good Mornings 8 Heaving Snatch Balance Weightlifting Power Snatch (12 Minutes to find 1RM) Metcon Metcon (Time) 4 Round: 12...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Pigeon Pose Warm-up BWCF 2 (No Measure) 15 Burpees 15 Sit Ups 10 Pullups 1 Minute Handstand Hold Weightlifting Push Press (3 x 10 – Across) Metcon Metcon (AMRAP – Reps) AMRAP x 12 Minutes:...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch Warm-up BWCF 13 (No Measure) 200m Run 20 Back Squats w/ Jump 20 Push Ups 50ft Banded Walk Weightlifting Front Squat (3 x 3 @ 85% + 5lbs) Metcon Metcon (Time) 21-15-9 OHS 95/65 Burpees PullupsRead More

BayWay CrossFit Staff – Open Gym View Public Whiteboard Weightlifting Snatch (12 Minutes to 1RM) Clean and Jerk (12 Minutes to 1RM) Metcon ***Pick a Main Site WOD from this week*** Metcon (Time) 141226 21-18-15-12-9-6-3 reps for time of: 95-lb. power cleans Sit-ups Back extensions Metcon (Time) 141225 6 rounds for time of: 24 squats...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch Warm-up BWCF 9 (No Measure) 2 Rounds: 10 Front Squats 10 Second Squat Hold 10 Push Press 10 Second Squat Hold 10 Front Squat 10 Second Squat Hold Weightlifting Back Squat (3 x 3 @ 85%) Metcon Metcon (AMRAP...Read More