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

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Warm-up BWCF 13 (No Measure) 200m Run 20 Back Squats w/ Jump 20 Push Ups 50ft Banded Walk Weightlifting Back Squat (3 x 5 @ 85% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Clock: 800m Run -Then- AMRAP: 9 Front Squat 115/75 RX+ 155/105 9 Pullups RX+ C2B 9 KBS 53/35Read more

BayWay CrossFit Staff – Community WOD WOD courtesy of CrossFit Fenrir View Public Whiteboard Metcon Metcon (Time) Zombie Partner Workout: Run 800m 20 Doulbe Unders/60 Singles 40 Air Squats 60 Sit-ups 40 Pushups 20 Walking Lunges Run 600m*One partner will be “Alive” and the other will be a “Zombie”. If you are Alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! **If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 Burpees after the workout. ***If you are Alive and you get caught by any Zombies then you must also do the 25 Burpees. ***The only people who don’t do Burpees are the living who don’t get caught and the Zombies who...Read more