BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper* 5/5 Groiner w/ Twist 10 90/90 Hip Openers 5 Tempo Air Squats (31X1) *Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Med Ball Front Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Wall Balls 8 PVC OHS 10 Ring...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS: 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Strength – Fitness...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2 ROUNDS 7/5 Cal Bike 5 Clean DL + 5 Hang Muscle Clean Into… 5 BB Good Morning 5 Clean Deadlift 5 Hang Jump Shrug 5 High Hang Power...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Calf Raises + Tib Raises* 10 KB Sumo Squats 10 Hops Over KB 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise Into… 2 ROUNDS 10 Alt. KB Slides 10 KB RDLs 30 Single Unders or Cross Over...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Jumping Jacks 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air...Read More

Since she started with us in October, Loni has truly exemplified what it means to commit to personal progress. In just a short time, she’s attended an impressive 137 classes! Despite juggling a full-time job and raising two kids, Loni never misses a chance to hit the gym. Her dedication is paying off big time,...Read More

Whey protein is one of the most well-studied supplements in the fitness industry, and if you’ve been around the gym, you’ve likely heard of it or even used it yourself. Despite its popularity, many still overlook its critical role in post-workout recovery. Here’s why incorporating whey protein, particularly whey protein isolate, into your routine is...Read More