BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 5 rounds: 200m run w/ WB 20 WB 20/14 10 burpeeRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 5 Rds: 6 Power Snatches 12 Pullups 250m Row 115/75 – 155/105Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 4 Rounds: 20 TTB 20 Strict Press 95/65 *EMOM 5 Vups Gymnastics Dead Hang (4 x 30s) 4 x 30s dead hang from pullup barRead more

Is eating fruit bad for you? The obvious answer is no. Most fruits are nutritionally dense and provide you with vitamins and minerals that help fight off diseases. Some fruits are even a great source of fiber which is an essential part of your daily diet. The issue I have with fruit is that people over indulge in it. Fruits contain sugar…we all know this, but there is a common misconception that the sugar in fruit is different than the sugar in candy and sweets. It may be a different type of simple sugar but your body does not know that. Let’s quickly break down the three types of simple sugars: glucose, fructose and galactose. Glucose and fructose can be found in almost every piece of fruit as well as almost every sugary drink, and is added as a combined substance to make foods sweeter. Galactose is very similar to Glucose...Read more

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (5 x 5 – Building to 5 reps at 8RM last week or +) you must do 5 reps by 5 sets – you need to add 20# each set so that your last set ends at the weight you hit for your 8RM weight. If you did not do an 8rm just end 10# more than the last time you squatted Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 8 Power Clean135/95 – 165/110 12 Box Jumps 24/20Read more