BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (2 x 8 ) try to add 5 – 10 lbs from last week Back Squat (2 x 5 ) try to add even more weight here Metcon Metcon (Time) 4 Rounds: 8 HSPU 12 BJO 24/20 16 Goblet Squats 53/35Read more

After last weeks Weight Loss post we had a bunch of questions about what a snack should look like and what are some good options. Here is a list of 10 Snacks that we think everyone should keep on hand each week!  Hard Boiled Eggs – These are great for on the go snacks. They are high in protein as well as good fats. Eat 3-4 of these and that mid day hunger will definitely be taken care of. Greek Yogurt & Fruit – Greek Yogurt is high in protein and is full of probiotics. Make sure you buy a quality brand of yogurt and make sure that you add your own fruit. The pre mixed yogurt and fruit cups are full of preservatives and fake fruit. Deli Meat & Cheese – A great combination of protein and fats. Be sure to buy an organic lunch meat that is low...Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 40 Thrusters 95/65 1000m Run 40 SDHP Gymnastics Muscle-ups (4 x 5 ) Ring Dips (4 x 20 )Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch Metcon 2k Row (Time) Max Effort 2k RowThis is a TIME TRIAL! This means you are rowing as fast as you can! Weightlifting Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max) Snatch + Hang Snatch + OHS + TnG Snatch (3 x 1 @ 80%)Read more

BayWay CrossFit Staff – CrossFit Weightlifting Bent Over Row (3 x 10 – AHAP ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 20 Front Squat 20 Pullups 20 Situps 115/75 – 155/105Read more