Announcements KNEES OVER TOES SEMINAR – MARCH 19TH – 9AM BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) 10:00 Bike Warm Up (for the second 5 mins do a 10s sprint st the end of each minute Pre Prep: Foam Roll Lats & Quads Glute Warm Up Banded 7’s Couch Stretch Banded Front Rack...Read More
BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) ROW 10:00 – Get Sweaty 40-50 Banded Good-mornings 7’s warm up with band 10/10/10/10 Leg Swings 20-30 Light KB Swing Stretch 1 Min Each: Couch Stretch Samson Lunge Pigeon Pose Chest Opener 1 Set: 10 Empty Bar Deadlift 5 Up down over bar 1 Set: 8...Read More
Announcements CrossFit Open Friday Night Lights 2/25Jail Break Run 5k 2/26 BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the...Read More
Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength...Read More
Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout...Read More
Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Free Trial View Public Whiteboard Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3...Read More
Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength...Read More
WHAT IS IT? This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day — without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results. It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies...Read More
Teen Excel Class is a strength and conditioning program designed for both athletes and non-athletes ranging from ages 12-18. The program combines age-appropriate weightlifting and gymnastics with high-intensity training to deliver optimal fitness and performance. We will focus on teaching proper techniques so that we can optimize power and strength outputs. Teaching young people to...Read More
