BayWay CrossFit – CrossFit Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb....Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 6: 30 Dubs 50′ DB FR Lunge 50/35 Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 30 WB 20/14 15 Burpe ODBRead More

BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 6 – ahap) Metcon Metcon (Time) 4 Rounds: 10 OHS 135/95 200m Run 5 RMU/10 Ring DipRead More

BayWay CrossFit – CrossFit Weightlifting Strict Pullups (3 x ME) *Grip *Shoulder Position *Scap Retraction *Hollow Body Bent Fly (3 x 8 – 30X1) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 15 Air Bike Cal 20 TTBRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 18: 21 Thrusters 75/55 15 Hang Power Cleans rest :90s 18 Thrusters 95/65 12 Hang Power Cleans rest :90s 15 Thrusters 135/95 9 Hang Power Cleans rest :90s 12 Thrusters 155/105 6 Hang Power Cleans rest :90s 9 Thrusters 185/125 3 Hang Power Cleans...Read More

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) – Warm UP & Mobility – Squat Mechanics – Bar Grip – Pos 1 – Top of Knee – Bottom Of Knee – Set Up – First Pull – Around Knee – Second Pull – Hip Contact – Thrid Pull – Common Mistakes Shoulders behind bar Hitting...Read More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time...Read More

BayWay CrossFit – CrossFit Weightlifting Thruster (1RM from Rack) Metcon Metcon (Time) For Time: 100 Thrusters 95/65Read More

BayWay CrossFit – CrossFit Weightlifting Ring Dips (3 x 8 – 30X1) Bent Over Row (3 x 8 – 3030) Metcon Metcon (8 Rounds for time) E2MOM x 16 8 Cal Row 10 DB FR Lunge 50/35 8 TTBRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 17: 3 Hang Squat Snatch 95/65# 3 C2B 3 WB 20/14 10 Cal Bike 6 Hang Squat Snatch 6 C2B 6 WB 10 Cal Bike 9 Hang Squat Snatch 9 C2B 9 WB 10 Cal etc…Read More