“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 right there is the beauty of variance. The Secret Sauce of Results In CrossFit, we use constantly varied workouts to keep your body adapting, your mind engaged, and your results climbing.We’re not here to do chest day on Monday and legs on Tuesday, every week, forever.We’re here to build a body that’s strong, capable, and ready for anything — inside and outside the gym. Because when your workouts change, your body changes. You develop strength, stamina, coordination, balance, and grit — all at the same time. You build not just muscle, but confidence. You get leaner, faster, stronger…...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 ft out and back. – Rest 1:00 between rounds. – INTERMEDIATE – 5 x 2:00 rounds: 10 deadlifts (95/135 lb) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. – BEGINNER – 5 x 2:00 rounds: 10 deadlifts (45/65 lb) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. – MASTERS 55+ – 5 x 2:00 rounds: 10 deadlifts (95/135 lb) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250414 85:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-lands off of the plate 5 step-ups + squat landing/leg 10 box jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean deadlifts 10 clean pulls 10 power cleans 10 touch-and-go power cleans from mid-shin 10 jump and lands (no bar; hands at shoulders)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Flex DayRead more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more