BayWay CrossFit – CrossFit Weightlifting Push Press (4 x 3 – building ) Metcon Metcon (Time) 3 rounds: 15 DB Push Press 50/35 50 WB 20/14Read More

BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for reps) 5 rounds 4:00 ON x 1:00 OFF 400m Run 30 Double Unders 5 PC AMRAP Cal Row 155/95 – 205/125 *YOU MUST GET 1 CALORIE EACH ROUND TO GET RX OR RX+ ****sub 90 singles for double undersWe will do 4-5 rounds depending on the...Read More

BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 5 – First set start at 65% and add weight each) Metcon Metcon (Time) 21-15-9 Pullup OH KB Lunge Steps 53/35 Bupree over KBs RX+ c2B & 2x KBRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 4 Rounds: 0:00-3:00 Rum 400m -in remaining time AMRAP Doubles 3:00-4:00 DB Push Jerk 35/20 4:00-5:00 Pullups 5:00-6:00 DB Hang SC 35/20 rest 2:00 btwRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 10 Jerks 155/105-225/155 20 Pistol 30 Situps 40 WB 20/14 10 HSPU/StHSPU 60 Cal Row 10 HSPU/StHSPU 40 WB 20/14 30 Sit-ups 20 Pistol 10 JerksRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 Ring Dip / Strict RD 5 Deadlift 255/165 – 335/205 15 BF Burpee *add 2 Deadlifts each roundRead More

Having good overhead strength and stability is important in CrossFit. Whether it is a long metcon or a max effort lift being able to support weight overhead is vital to longevity and progress. You won’t see any Games athletes doing overhead squats with bent elbows and someone who trains everyday needs to keep their shoulders...Read More

BayWay CrossFit – CrossFit Weightlifting Glute Bridge DB Floor Press (3 x 8 w/ 30X1) Dual KB Bent Over Row (3 x 8 w/ 3030) Wall Sit (3 x :45s ) Metcon Metcon (AMRAP – Reps) AMRAP x 12: 21-15-9 Bike Cals BJO 24/20 TTB #GoStrosRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21: 3 RMU / 9 RR + 9 Pushups 9 Squat Clean 155/95 27 DubsRead More

BayWay CrossFit – CrossFit Weightlifting Thruster (Build to 1RM) Metcon Metcon (Time) 3 rounds: 25 Cal Row 25 Thruster 75/55Read More