Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Pogo jumps 5 Down up 10m Bum kicks 10 Alt. Reverse lunge Workout (Time) Team of 2. 3 rounds for time: 1000m Run (together) 40 DB Front squats 2 x 15/10kg – 35/25lbs 20m Burpee broad jumps (2x10m) 40 DB Walking lunges 2 x 15/10kg – 35/25lbs 20m Burpee broad jumps (2x10m) TC = 35 min Mobility 6 min EMOM: Min 1: Cat and cow flow Min 2: Rolling straddle stretches Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch RRead more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Skill warm-up | 15:00 3 sets: 1:00 of jump-rope practice 7 reps wall-facing squats 5-10 banded good mornings 250731 (3 Rounds for reps) – RX – 3 rounds: AMRAP 4: 12 air squats 10 sumo deadlift high pulls (55/75 lb) 8 hand-release push-ups – Rest 1:00 between rounds. – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds: AMRAP 4: 12 air squats 10 KB sumo deadlift high pulls (18/26 lb) 8 hand-release push-ups from the knees – Rest 1:00 between rounds. – MASTERS 55+ – 3 rounds: AMRAP 4: 12 air squats 10 sumo deadlift high pulls (45/65 lb) 8 hand-release push-ups – Rest 1:00 between rounds. Skill Work (Checkmark) Post-workout Accumulate: 3:00 plank hold Stretching (Checkmark) 1 set: 1:00 seated pike stretch (feet together) 1:00...Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

At BayWay CrossFit, we see it all the time – people get caught up in the latest diet trends, thinking they need to cut out entire food groups, eat nothing but raw vegetables, or survive on a list of “approved” foods just to be healthy. While these extreme approaches might deliver quick results, they almost always lead to burnout, frustration, and eventually, a slide back into old habits. The truth is, your diet doesn’t have to be extreme or trendy to work. Small, sustainable changes can take you much farther on your health and fitness journey. The Problem with Extreme Diets Extreme diets promise fast weight loss, but they often ignore the bigger picture: building a healthy relationship with food. At BayWay CrossFit, we’ve seen members jump from one fad diet to the next, only to end up discouraged because these plans aren’t designed for long-term success. Whether it’s cutting...Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups 250730 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 9/12-cal bike – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 10 sets: 5/8-cal bike – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout On an 8:00 clock: Handstand practice Stretching (Checkmark) 1 set: 200-m cooldown walk 1:00 couch stretch/leg – AT-HOME – (10 Rounds for time) – AT-HOME – Every 3:00 for 10 sets: 10 jumping lunges 100-m run – SKILL I – (Checkmark) EMOM 8: Min 1 | :30 strict toes-to-bars Min 2 | 5-10 strict ring dips— – Scale toes-to-bar range of motion or adjust the movement to...Read more