Sometimes we feel like we are stuck in one place with our training. Unsure if we are getting better or how we can take that next step. Many times we need a very little change that will spark a huge improvement. Here are my three most important changes you need to make to keep you...Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 15 Deadlift 115/80 15 BJO 24/20 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 75 Dubs 15 BF BurpeeRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: 3 Round: 2:00 Each Station Cal Bike Air Squat Cal Row Burpee Run RestRead More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every...Read More

BayWay CrossFit – CrossFit Weightlifting Hang Power Snatch (5 x 3 – Building) Metcon Metcon (3 Rounds for time) 3 Rounds: 300m Row 30 DB Snatch 50/35 300m Row rest 2:00Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 16: 8 WB 20/14 4 DL 225/145 16 WB 4 DL 24 WB 4 DL 32 WB 8 DL 40 WB 8 DL 48 WB 8 DL 56 WB 12 DL Etc…Read More

BayWay CrossFit – CrossFit Weightlifting Back Rack Lunge (3 X 8/8- 30×1) New Section Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 40 Dubs 10 KBS 53/35 10 HRPURead More

BayWay CrossFit – CrossFit 🙂 (AMRAP – Rounds and Reps) AMRAP x 20: 800m Bike 12 PU / C2B 12 G2OH 115/75Read More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 17: 5 Deadlift 245/175 5 StHSPU 5 BJO 24/20 10 Cal Bike 10 DB FR Lunges 50/35 10 C2BRead More