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

BayWay CrossFit Staff – CrossFit Today we will be doing a WOD in memory of one of our most loved members Vanessa Morales. She passed away two years ago and will be remembered by us with this workout every on her birthday, July 12. This workout is made up of movements that Vanessa loved and movements that she loved to hate… Warm-up (No Measure) 30 Jump Split Squats 20 Push Ups 10 Burpees Metcon Vanessa (Time) For Time: 800m Run 50 Deadlifts 225/155 25 V-Ups 50 Wallballs 20/14 25 T2B 800m Run 50 Squat Jumps 20/14 25 Russian Twists 20/14 50 Pullups 25 Med Ball Situps 800m RunRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 5 Rounds: 200m Run 20 Sit Ups 15 Front Squat 135/95 – 185/125Read more