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 Creatine Supplementation Restoration of Muscle Gycogen: It has to be CARBS Removal of lactic acid from muscle of blood: Post Fran & Cindy = Aided by an active cool down and mobility Restoration of vitamins and enzymes: Adequate protein and post workout nutrition (food, glutamine, beta alanine) Recovery from high-intensity strength training: Active Recovery Day (jogging, rowing, swimming, and light calisthenics) Repayment of ATP-Pc and oxygen debt (faster portion):  Creatine (Monohydrate & AAB) Repayment of ATP-PC and oxygen debt (slower portion): Active Recovery Post Workout   Bompa, T. (n.d.). Serious Strength Training (3rd ed., p. 135).    ...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 Power Snatch 95/65 RX+ 135/95 24 Box Jumps 24/20 400m RunRead 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: 15 Thrusters 75/45 15 Thrusters 95/65 15 Thrusters 135/95 15 Thrusters 155/105 ME Thrusters 185/135Read more