BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Pigeon Pose 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Lat Smash 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 Metcon (4 Rounds for time) Gobbling Mash Up: 0:00 – 3 Rounds: 200m Run 15 Deadlifts 135/95 7:00 – 3 Rounds: 40 Double Unders 20 Front Rack Lunges 135/95 15:00 – 3 Rounds: 25 Sit Ups 15 Back Squats 135/95 5 Wall Climbs 25:00 – For Time: 40 Burpees Gymnastics Metcon (No Measure) PlanksRead more

Just say NO to sugar! The typical American diet is often too high in one of the three macronutrients.  The most prevalent being carbohydrate or more specifically sugar.  When sugar, in its simplest form, is introduced into the bloodstream a cascade of metabolic functions begin to occur.  In order for the body to clear this blood glucose the beta cells of the pancreas secrete insulin, which is then released into the blood stream.  The insulin binds to free glucose and transports that glucose to cells via insulin receptors on the cell membrane. Sugar will have a different affect on a person who is active and a person who is sedentary. Loading sugars pre and post workout can actually decrease recovery time and increase strength gains. The way your body absorbs and uses sugars post workout is similar but not the same as when you are not. Below is a description of...Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Lax Ball Lat Smash Warm-up BWCF 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Metcon Metcon (No Measure) EMOM x 10 Minutes: 5 Pullups RX+ C2B 8 Box Jump Overs 24/20 Metcon Metcon (Time) 8 Rounds: 8 SDHP 95/65 8 Burpees Over BarRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Pec Smash Warm-up BWCF 6 (No Measure) 400m Run 30 Air Squats 20 Pushups Weightlifting Front Squat (12 Minutes to Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 Minutes: 40 Wallballs 20/14 20 T2B 10 S2OH 115/75 RX+ 155/105Read more

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (Time) For Time in Teams of 2: 50 Wallballs – Wall Sit 50 KBS – Plank 50 Vups – Hollow Hold (dead bug) 50 Goblet Squats – 90 degree squat 50 Push Ups – Plank 50 Box Jumps – Super Man ****10 burpees each btw stations*****each team completes all 50 reps before moving to new station. Only one person can work at a time. The partner not working has to be doing the hold in order for the reps to count. If partner doing the hold stops then the partner working on the reps must stop as well. Before you start the next station each partner must complete 10 BurpeesRead more