The Week Ahead: 5/20-5/26/2019

- Murph is this Saturday! We will be running our 3, 45 minutes classes that will serve as independent heats for Murph. You do not need to finish the workout in the 45 minutes allotted but we will send out the next crew at the beginning of each class time. There will be snacks and booze and we can all hang around and watch the parade afterwards.

- Signing up protocol: As some of you have noticed, there is occasionally a prompt to pay for a class as a drop in. This is caused by one of two things: Cancelling late for a class(within 30 minutes) or already being signed up for a class. This is to ensure that everyone gets a fair shot at signing up for the busier classes. If either of those things happened and you unable to sign up for another class, no one(not even myself) can enroll you. You may show up for class and if there is less than the cap of the class you can participate. Just a brief reminder that signing up and showing up for the class has no repercussion, it’s just an expectation of being a member here.

- Your trash will soon be trash: If you have any random clothing or personal stuff hanging around the gym, you have until the end of the week to take it home or it will be donated to the city dump.

- 10:30am class on Saturday: Is for everyone! This has been designated our “Free trial class” which is where folks can come in and try out the gym. That said, it is still a regular class for members to enjoy. We just might get a couple of new folks in the mix. If you see someone you don’t know, introduce yourself!

- Monday May 27th: We are CLOSED. Enjoy Memorial Day! Business as usual on May 28th.

- If you enjoy your time at Crossfit Bayonne, I ask that you write 5 star review on whatever platform you’re most inclined to. If you would give anything less than a 5, I instead ask that you email me directly and tell me what’s on your mind. If it’s a feasible request, it will be done.

The Week Ahead 4/29/2019-5/4/2019

- Please refrain from signing up for multiple classes throughout the day in order to “secure” a spot. Anyone found doing this will be removed from the roster in both classes.
- It’s sort of a short list this week, butttt…..

Starting this Saturday!
For the next month we are going to be test driving a new format for Saturday classes ONLY. We will be offering 3 classes: 9am,9:45am and 10:30am. These classes will be 45 minutes In length.

The Week Ahead: 4/15/2019-4/20/2019

I would just like to take a moment to thank everyone for signing up for classes this week. There are still a few that need to get the hang of (read: need to just fucking doing it) signing up BUT WE’RE GETTING CLOSE GANG.

Side note: The new format of Mindbody does not allow for clients to see how many people have signed up for class. While I have never spoken with anyone in Mindbody regarding this, I could only imagine they would have one of two responses:
”Why on earth would you need that?”
”Why would It even matter?”
I would then go into this long description about how clients like to see how many people(not who specifically, just how many) are signed up for a class to see if they’re going to go.
We would then get into a conversation about how it’s ridiculous to work out based on how many other people are going to the gym because ultimately it’s YOUR fitness that YOU have to manage and that other people working out with you is an added bonus. Then we would talk about how it’s almost like personal training and how awesome it would be to get essentially free personal training for an hour because it is typically very expensive. 45 minutes will have passed at that point and I will say goodbye, having learned nothing about Mindbody and not fixed any of the actual issues that I try and take care of on my weekly phone calls.

My point is, Don’t worry about who’s signing up for class. Because whatever coach is supposed to be there, will be. And so will you. That’s all that matters.

Additionally: Texting coaches on the side is great, but they are not your secretaries. They have lives and work and school and need to focus on those things when they’re not in the gym. Please do not text them about: signing up, who’s in a class, being late, or cancelling. That is why we have Mindbody. Whether you’re late or cancelling all together, the class goes on as scheduled. Please see last week’s sign up guidelines for a full tie-in.

Holy Thursday/Good Friday Schedule:
- Looks a hell of a lot like every other day. See you in the gym.

The Week Ahead: 4/8/2019-4/13/2019

- If you are reading this and you are still unable to sign up for class and your name is NOT Naveen, you have yet to successfully give me your debit/credit card in the gym. If you’re not able to get it for me by the end of the day, you will be able to purchase memberships through the Mindbody app at the current rate Tuesday.

- Going forward we will be adding enrollment policies in an effort to create clear expectations and fairness for everyone that attends the gym. While not every class is full, I would like to begin creating a habit of consistency in these practices so that when classes do become larger, there is a procedure that works in place. These are not if/then statements and there is no “penalty” for not following rules. It’s a request at the benefit of your coaches and fellow members so that we can appropriate gauge our class time and resources so that everyone has an enjoyable experience. It’s about creating a culture in the gym that is consistent and works for everyone. If you are an active member of this gym, even for a day, you follow these practices.

  • Every Class has a 15 person cap.

  • Signing up for class is mandatory.

  • You can only participate in the class that you’re enrolled in.

  • Signing up for multiple classes in

  • 5:15am class enrollment is cut off at 11pm and early cancellation is cut off at midnight.

  • All other classes are 1 hour cut off prior to start of class, 30 minute early cancellation prior to start.

  • Waitlisted clients are not enrolled in a class and will be notified by Mindbody in the event that they’re added to the roster. Otherwise, you will need to enroll an available class.

  • We encourage people to show up 5-10 minutes prior to class. If you’ve missed the start of the warm up, it is your responsibility to effectively warm yourself up via.

  • Lateness beyond 5 minutes will result in being asked to not participate in the class.

The Week Ahead 4/1/2019-4/6/2019

Here’s a couple of things that are coming up this week.
Friday afternoon classes are getting bumped to 5,6 and 7pm. Enjoy!

- Can’t find the workouts? We have moved all of our workout posts to You may go there, register an account(it’s totally free) and then put Crossfit Bayonne as your gym. The code to get in is CFB123. Then you get all the access to checking the workouts AND you can log your scores and keep track of your data which will help you go farther in your fitness! EZPZ. There is also an app on the App Store! its super useful so download that right now. You still have to make an account on the computer so…do that here.
No, you can’t sign up for class on BTWB. You never could. That has literally never been what it’s for.

- April 1st Mindbody scheduling and billing Launch.
Tomorrow is the first day we are working with Mindbody officially as our scheduling and billing app. If you haven’t created an account in the gym and transferred your billing info over to me(in person) I just want you to know that you’re a huge PITA. Nevertheless, you need to get that in ASAP. You won’t be able to sign up for class so don’t. I will assume there’s a tremendous number of people who don’t have the ability to do so yet so just come in, card in hand and maybe gently whisper “I’m sorry” in my ear for doing this 3 weeks after I politely requested you all to do it in advance to make both of our lives less complicated. I digress…Here' are some definite things that people are going to say in the next 72 hours.

- XYZ doesn’t work. Why can’t I do this/that/the other thang.
This is our first week using the system and there are bound to be a few bugs. Let me know if you’re having an issue with something and ill write it down for my next meeting with the MB help desk to get it cleared up. It may take a week or two to get this up and running perfectly but guess what… FITNESS IS STILL HAPPENING IN THE GYM.

- “But Justin! I can’t sign up for class!”
Please check the date located in your computer calendar or by clicking the time on your menu bar. If it’s before April 1st you won’t have the ability to sign up for class on Mindbody (we talked about this). That means, when you wake up, you SHOULD have access to the schedule IF you gave me your billing stuff. If you didn’t, read above, and now slowly come to the realization that you’re locked out of the schedule until you come to me and give me your billing info for Mindbody. Terrific. Welcome back.

- Did you download the app?
Why are you not doing these things? PLEASE download it. You will need to create a separate login on that app and it will recognize that you have a membership in a gym(our gym, starting April 1st) and will appropriately link it to you. It’s nice like that.

But then how do I check the workouts on Mindbody.
- You don’t. That’s beyondthewhiteboard. See above for instructions on how to get in there.

But…how do I sign up for class on Beyondthewhiteboard.
- Is everything ok?

Mindbody: Final Notice

The last day to switch over from Pike13 to Mindbody will be this Saturday, March 30th. If you are not in time to switch your card and information over, your membership will be terminated and your grandfathered dues will no longer be honored. All switching must happen in person so that I can keep track of who is left.

See you in the gym.

Mindbody Reminder

Just a friendly reminder to everyone that hasn’t done it. If you haven’t brought me your billing info (whatever CC you use on file or would like to use) then I would really appreciate that getting done ASAP. Our last FNL is a perfect opportunity as basically everyone will be in house for 19.5. You will not be able to do this stuff online so you have to give it to me when you see me.

Welcome, everyone: To Mindbody.

As earlier hinted at in previous posts, we are going through some back end changes to make the overall member experience better. Starting April 1st, we will be transitioning over to MindBody for our scheduling and billing software. This change will be BASICALLY seamless for everyone but in order for things to go as smoothly as possible, everyone with an existing recurring membership (anything that bills monthly) will need to do the following.

- See me, Justin, in the gym.
- Fill out a profile on Mindbody with the gym app. If you’ve already done it, fantastic.
- Once that’s taken care of, we can transition all of your account information from Pike13 to Mindbody. You will need whatever credit card you wish to use on hand. We also can do ACH if you want it taken directly out of your debit account.
- Once transferred we will set a date to cancel your membership on pike 13(march 31st) and set up your bill(April 1st).
- Download the mind body app, find Crossfit Bayonne, and wait patiently for the 1st of April.
- After March 31st, you will no longer be able to sign up for classes through pike 13.

Thats it! In addition, our membership policy will be changing from here on out. Our only policy is that we require WRITTEN 30 days notice in advance of any cancellations. Otherwise, all contracts are officially null and void and everyone retains their existing membership dues.

It’s a lot of information but with any luck everything will go totally smoothly. We NEED 100% participation in order for this to work so please don’t drag your feet on getting your account info over to mind body. Zero charges will go through until the 1st of April. See you all in the gmy.


Kind of big news.
- This is it. Today is the last workout post. Starting Monday, we will have transitioned over to using
Beyond the Whiteboard exclusively fo the daily workouts. The program and app, with all of its features, will be available to any clientele possessing a recurring monthly membership. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at
- There are other big changes coming up in the coming weeks regarding our systems and website. Stay tuned to this page anyway.

10 Minutes of Smooth partner Moving
you go, I go
5 Double KB Pendlay Row
5 Double KB Swing
5 DOuble KB Clean

5 Rounds, minute stations
Toes to bar


- It’s kind of big news. By the end of this week, we will have transitioned over to using
Beyond the Whiteboard exclusively for posting the daily workouts. The program and app, with all of its features, will be available to any clientele possessing a recurring monthly membership. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at Saturday will be the last post with workouts HOWEVER there are other big changes coming up in the coming weeks regarding our systems and website. Stay tuned to this page anyway.

Shoulder Mobility
2 Minutes of easy bike riding
2 Rounds
4 Wall Walks
15 second HS hold (toes and nose)
10+10 step-ups (unweighted)

”Crossfit Games Open 19.3”
10 Minute AMRAP
200 Ft Overhead Walking Lunge (50/35)
50 Dumbbell Step-Ups
50 Strict Handstand Push-Ups
200 Ft Handstand Walk


- It’s kind of big news. At the end of this week, we will be transitioning over to using Beyond the Whiteboard exclusively for posting the daily workouts. The program and app, with all of its features, will be exclusive to our existing clientele. It is a free service that we have, and will continue to provide our members but one that I have admittedly fallen short of delivering on. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at

3 Rounds
3 Minutes: Easy Bike or Row (tasters choice)
90 seconds Plank

EMOM for 20 Minutes, alternating
Even Minute: Movement 1
Odd Minute: Movement 2


Overhead Squat Mobility: Coaches choice
2 Rounds
10+10 Windmills
10 (1+1) Behind the Neck Press in snatch Grip+ Overhead squat
20 seconds mixed grip hang (just hold on and relax)
2 Rounds
10(1+1) BTN Power Jerk into Overhead Squat
10 Straight leg raises (hanging)

1 Rep Max Overhead Squat
Every 90 seconds for 3 rounds
3 OHS @ 85% of 1RM

12 Minute AMRAP
5 Strict Pull-Up
10 Overhead Squat (95/65)
15 Deadlift


Power Clean+Clean Progressions

Every 90 seconds for 7 Rounds
Clean extension+ Hang Power Clean (below the knee)+ Hang Clean (power Position)
Continue building up to a heavy…
1 Rep Clean
EMOM for 5 Minutes
1 Clean @ 90%

7 Minute AMRAP
pmuj xob eeprub (24/20)


-If you haven’t entered your 19.2 scores yet GET IT DONE. Right now. Stop reading and go do it now.
- To anyone who showed up to yoga this morning: We had cancelled class in advance but I didn’t finish cancelling the class on FrontDesk. I apologize for the waste of time.
- Early morning classes are cancelled this morning due to weather. First class of the day is 9:30am.


1 Mile Ride
3 Rounds
6+6 Tall Step Up (41X0)
8+8 Lateral Lunge Thruster (light kb/db)
ME strict Chin-Up

5 Rounds for time
10 Push Press
20 FR Reverse Lunge
Use a bar, dumbbells or kettlebells that equate to 70-80lbs for men and 50-60lbs for women

Work up to a heavy
3 Rep Back Squat
E2MOM for 3 Rounds
3 back Squats @ 90%


7 Minutes of Flow (focusing on controlling breath)
Air Squat
Russian Swing

Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees


Class Warm-Up
Clean mobility
Clean Warm-up

”Crossfit Open Workout 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135/85
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315/205

Stop at 20 minutes.
Good luck to everyone participating in the open this evening!!

Here's an old 16.2 strategy video that would be useful to review before taking a swing at tomorrow. The workout has changed slightly but the strategy still holds pretty true.


4 Rounds NFT
250 Meter Row ( smooth pace)
1 Minute Plank

Weakness BE GONE
EMOM for 20 Minutes: GOATs
Odd: Movement 1
Even: Movement 2

Time to get creative. We will be giving everyone an opportunity to spend some time on things they need to work on. It requires a little reflecting but the end result is quality reps and practice with your biggest Crossfit headaches. There are no wrong answers. This can range from double under practice to just doing burpees because you hate them. But you must be genuinely bad at it or feel that it something you need to work on. This is also light practice. No maxing out or going for heavy back squats. Cuz that might be 19.2 and you’ll be mad tired then.


3 Rounds for quality
20+20 Single leg single unders
7+7 Single Arm Ring Rows
7 Scapular pull-ups
7+7 Single leg V-ups (not alternating)


EMOM for 7 Rounds
X Strict Pull-Up (sub banded pull-ups for 5-7 reps)
X Toes to bar (sub toes towards bar with a straight leg)
Choose a number that allows for an unbroken set of pull-ups into toes to bar. The number should be consistent across all 7 sets so err on the side of slightly too easy.

”Sit-Up Cindy”
15 Minute AMRAP
5 Pull-Up (Kipping)
10 Push-Ups
15 Abmat Sit-ups

12 Minutes to warm up to..
Heavy Single Push Press
E2MOM for 3 Rounds
3 Push Press @ 85%


Snatch warm up+ mobility (coach’s choice)

EMOM for 8 Minutes
2 1” snatch (add weight as you see fit and as long as it looks pretty)
10 Minutes to find a heavy single

12 Minute AMRAP
6 Hang Snatch (115/80)
12 Box Jump over
6 Thruster (115/80)


- REMEMBER! You must log your scores by Monday night at 8pm. Don’t wait until then. Do it now. Right now. Don’t read the workout first. Just do it.

3 Rounds
20 second assisted glute bridge
15 Weighted glute bridges
12 Push-Up
10+10 Staggered RDL

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Work up to
3 Rep Max Bench Press
E2MOM for 3 Rounds
5 Bench Press @ 85% of 3 Rep Max