BayWay CrossFit – Hybrid View Public Whiteboard Warm up 3 rounds for quality: 100m easy jog 5 Push-up to down dog 10 Air Squat 10 Renegade rows w/ light DB Workout (Time) 3 Rounds for time: 15 Ring Row 400m Run 30 Push-ups / Kneeling 400m Run 45 Air squats Time cap = 30 minRead More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 30 sec erg 10 Alt. step ups 20″ 10 Banded face pull 10 Tuck ups Strength 12 min EMOM Min 1: 10-20 sec Hanging L-sit / Tuck hold Min 2: 8-12 DB Goblet box step up L Min 3. 8-12 DB Goblet box...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

If you’ve ever struggled to stay motivated — to get to the gym, to show up at work, to be present with your family — you’re not alone. I’ve been there too. And there was one small mindset shift that helped me get out of that rut and back into alignment with who I wanted...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400m run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an empty barbell. Andi (Time) For time: 100...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-90:00 Workout 3: 250417 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5/5 duck walks 5 paused back squats Back Squat (- RX – For load: 3-3-3-3-3-3-3 Back squat – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 5-5-5-5-5-5-5 Back squat –...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Stamina I 60:00-80:00 Workout 2: 250415 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations....Read More

“Every day is different.”We hear that a lot at BayWay — and we love it. One of the things our members say all the time is how they’ve stayed more consistent here than at any other gymthey’ve tried. And the reason? They don’t have to think of a workout, and it’s something new each day. That...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) 3 sets: 10 empty bar deadlifts 10 elbow to instep 30 mountain climber Deadlift (Pre-workout 3-5 sets: 5 deadlifts) 250414 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 10 deadlifts (125/185 lb) Max shuttle runs – 1 shuttle run is 25...Read More