BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: E3M x 24 Mintues: P1: Squat Clean Thruster 115/75 – 155/105 P2: 400m 10 T2BThis workout is scored by how many squat clean thrusters you can do. P1 works on thrusters while partner 2 runs their 400m and does their t2b. You will switch every 3 minutes. If you partner 2 finishes the 400m and the 10 ttb you get 10 extra reps. If you finish the 400m you will get 4 reps. If you do not finish the 400m you will receive no extra reps.Read more

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (4 x 8 – Building) Tricep Pulldown (4 x 20) Metcon Metcon (Time) 3 Rounds: 60 Dbl Unders 30 Situps 15 Burpee to Plt 25#Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Weightlifting Back Squat (4 x 10 @ 10+ of last 20RM) Metcon Metcon (Time) For Time: 80 Wallball 20/14 35 PullupsRead more

Announcements May 13th we will not have 5, 6 & 9am classes. The 5&6 will be rescheduled for May 12th. All evening classes will remain the same BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: KB in Hip 2 Minutes: Lat Smash Metcon Metcon (Time) 3 Rounds: 800m Run 15 TTB 30′ OH Lunge 45/25 Gymnastics Plank Holds (3 x 1:00 ) Weighted Sit-ups (3 X 20 ) Hollow Rocks (3 X 20)Read more

“Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation.” -Greg Glassman, Founder & CEO of CrossFit The true battle every day is just getting to the gym, once you have made it the hard part is over. CrossFit is a program that delivers a different workout each day and prepares you for the rigors of life. The camaraderie between members creates an atmosphere designed to bring out the best in everyone, and the results are proven. So why do you not look or perform the way you want? CrossFit’s program is based off the “Intensity” of the exercise. The more work you get done in a shorter amount of time = results. Many studies have been done on high intensity exercise that has shown it is one of the best ways to exercise. Some of the benefits are increasing metabolism, burning fat,...Read more