BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Couch Stretch Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Overhead Squat w/ 3s Pause (5 x 3) Metcon Metcon (Time) For Time: 30 Air Squats 20 Box Jumps 24/20 30 Sit Ups 20 Box Jumps 30 Pushups 20 Box Jumps 30 Situps 20 Box Jumps 30 Air SquatsRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: LaX Ball Pec Smash Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Weightlifting Defacit Deadlift (5 x 2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 Minutes: 200m Run 14 KB Snatch 53/35 (7e arm)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 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Power Snatch + Snatch (12 Minutes to Find 1RM) Metcon Metcon (Time) 30 Squat Snatches @ 70% of Complex *every time bar is dropped you have 3 Pullups + 3 BurpeesRX is any weight done 95/65 or more RX+ is 135/95+Read more

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