BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Banded Bully Stretch 2 Minutes: KB Calf Smash Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Floor Press (4 x 5) Metcon Metcon (Time) 20-15-10-5 Deadlift 205/135 RX+ 225/165 400m RunRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Sampson 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic 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 Metcon (Weight) EMOM x 7mins: Min 1: 7 unbroken Hang Squat Cleans + 1 Jerks Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks Min 7: 1 Hang Squat Clean + 7 unbroken Jerks***Workout should be done between 55-60% of 1RM. This will be scored by the weight you chose to do. Eligibility...Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Sampson 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic 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 Gymnastics Metcon (Time) For Time: 20-18-16-14-12 HRPU or 10-8-6-4-2 Strict HSPU 15-13-11-9-7 Ring Dips or 5-4-3-2-1 Muscle Ups Metcon Metcon (AMRAP – Reps) 3 Rounds: No Rest Minute Drills (1min per Movement): Burpees Air Squats V-Ups Box Jumps Jumping LungesRead more

Over the last few weeks we have heard a few mixed thoughts on what Creatine actually does. Some people say it is good for you while others have said it is not. There are many good reasons to take creatine and tons of myths why not to take it. Creatine is one the most researched supplements on the market and is proven to work. We have done some research for a few articles that we think may help you better understand what creatine does. Here is a Barbell Shrugged episode where they bust a few training myths out there. You can watch the whole episode but for specifics about Creatine is at 33:50 –CLICK HERE Here are two articles you can read more about creatine and its effects! 10 Common Creatine Myths The Truth About Creatine   Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Wall Sit 2 Minutes: LaX Ball Trap Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Power Snatch (10 Minutes to Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 3min: 3 Power Snatch 95/65 RX+ 135/95 20 DU Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) AMRAP x 4min: 4 Power Snatch 20 DU Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) AMRAP x 5min: 5 Power Snatch 20 DURead more