BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 rounds: 22 TTB 22 Hang PS 115/75 22 BJO 24/20 Extra Work Metcon (No Measure) Row: 4 x 4 minute @ 2k +5s Pace rest 1:00 btwExtra work is to be done off to the side out of the way either before class or after. It wont...Read More

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 @ 20RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Cal Row 12 HSPU Extra Work Metcon (No Measure) EMOM x 16: Even: 8 DB Bent Over Row w/ 3030 Tempo Odd: 12 Hollow RocksExtra work is to be done off to...Read More