BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 2 Squat Clean 165/115 20 Dubs 10 T2B RX+: 225/155Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 100ft Side Shuffle 100ft High Knees 100ft Butt Kickers 100ft Bear Crawl 10 Step-ups on Box Metcon Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 20 Russian KB Swing 20 KB Goblet Box Step-UpsRead More