BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 – Tempo – 3s down + 1s in bottom – building ) Metcon Metcon (AMRAP – Reps) AMRAP x 12: 2 Rounds: 6 OHS 95/65 6 BJO 24/20 —— 2 Rounds: 12 OHS 6 BJO —– 2 Rounds: 18 OHS 6 BJO —— ect…the total...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) Dumbbell DT 5 Rounds: 12 DL 50/35 9 Hang Cleans 6 S2OH *any time DB rest on ground for more than 1s you must stop and do 25 Dbl Unders Gymnastics Metcon (No Measure) After Bash: Core WorkRead More

BayWay CrossFit – CrossFit Weightlifting Floor Press (4 x 5 – Building ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 300m Run 5 HSPU (RX+ Strict) 300m Run 10 HSPU 300m Run 15 HSPU etc…..Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 30 OHS 95/65 40 AM Situps 10/8 Ab Cals 20 OHS 40 AM Situps 20/16 Ab Cals 10 OHS 40 AM Sit Ups 30/24 Ab CalsRead More

Please folllow the link to put in your new rep maxes. Click HERERead More

BayWay CrossFit – CrossFit Metcon Metcon (Calories) Teams of 3: AMRAP x 35: 6 Rounds: 15 Syncro OHS + Air Squat 95/65 15 Syncro TTB 15 Syncro BOB35:00 Minute CapRead More

BayWay CrossFit – CrossFit Weightlifting Push Jerk (10 Minutes to build to 3RM from ground ) bc of time needs you will have no longer than 10 minutes to do this Metcon Metcon (Time) 3 Rounds: 60 Air Squats / 30 Pistol Squats 20 DB S2OH 50/35 rest 2:00 200m OH Carry 50/35Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-18-15 BJO 24/20 – 30/24 DL 225/155 – 275/185 Run 400 metersRead More

BayWay CrossFit – CrossFit Gymnastics Front Squat (3 x 5 – Do every 2 rounds of Muscle Ups or RR) Only for those that did not do the front squat yesterday. Muscle-ups (Every 90s x 9 Minutes: 4 Muscle Ups ) Ring Rows (Every 90s x 9 Minutes: 12 Ring Rows) Metcon Metcon (AMRAP –...Read More

BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 5 ) we are not doing the front squats in the eveing classes today. Sorry for the inconvenience. Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP x 16: You Go I Go Style 125 Burpees w/ Remaining Time AMRAP 12/8 AB Cals 10 K2EPartners...Read More