Siteplicity – Page 192 – Bayway CrossFit in Baytown, TX

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October 15, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 20 Cal Bike 50 Dubs 400m Run 50 Dubs 20 Cal bike 50 Dubs 400m Run 50 Dubs 20 Cal bike -rest5:00 btw rds-

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October 14, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 16 95/80 Cal Row Grace (30 CJ 135/95)70/55 Cal Bike

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October 12, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 18 P1. 400m Run P2. 2 Rounds: 10 SDHP 75/55 5 BF Burpee

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October 11, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 24 1. 10 DB Thrusters 2. 10 Pullups 3. 100′ Shuttle RX+: 50/35 – C2B – # RX: 50/35 FT: 35/20 – 5 BANDED

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October 10, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 14 Vups 14 TTB 14 BJO RX+: 30/24 RX: 24/20 FT: 20/20 Weightlifting Deadlift (4 x 3 – 53X3)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 2 X 10:00 AMRAPs 60/50 Cal Bike -then in remaining time- 3 HSPU 3 KBS 6 HSPU 6 KBS …continue adding 3 reps until time runs out -rest 5:00 btw amraps- RX+: strict hspu – 70/53 RX: 53/35 FT: 50/40 cal –...

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October 8, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 3 – E90s – across) Metcon Metcon (Time) 3 Rounds: 30 WB 60 Dubs RX+: 30/20 RX: 20/14 FT: 16/12*12 Min Cap*

Colombus WOD

October 7, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 1492 WOD (AMRAP – Rounds and Reps) AMRAP x 16 1 Sqt Snatch 165/105 4 BF Burpee 9 Cal Bike 2 RMU

SATURDAY

October 5, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 16 1 MILE RUN AMRAP Cindy 5 Pullups 10 Pushups 15 Air Squats RX+: Vest 20/14

Being Better At Exercise

October 5, 2018SiteplicityBlog0

One of the most commonly asked questions I receive is, “When can I expect to see results?” Of all the questions I receive, this is one of the most reasonable questions. Unfortunately, there is no real answer to it. I say this because I have had people lose 30-40 pounds in a couple of months...

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