This months Athlete Spotlight is Achille J. He is a relatively new member and just reached his 6 month mark. He is an awesome athlete and an even better person. When he started with us he was already great athlete but has progressed even further implementing CrossFit inter his exercise regime. He is a young man trying to be the best version of himself and spread his love of music through his profession. If you are looking for a great piano instructor look no further. You can find all of his contact information at the bottom of this post. Keep up the good work Achille!   Name: Achille J. Hometown: St. Martin Age: 23 Occupation: Piano Instructor When did you first start CrossFitting? December 2015 Favorite WOD: Anything with Snatches! Least Favorite WOD: Anything with Thrusters! What is your sport and fitness background? I ran track in high school and...Read more

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