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BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 8 – AHAP (65-70%) ) ***ALL AT THE SAME WEIGHT*** Metcon Metcon (AMRAP – Reps) Climb x 8: 3 KBS 53/35 3 TTB 6 KBS 6 TTB 9 KBS 9 TTB ect….Read More

BayWay CrossFit – CrossFit Weightlifting Press In Clean (4 x 5 – AHAP) Metcon Metcon (Time) 3 Rounds: 30 Cal Row 30 Thrusters 95/65Read More

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds: Wallballs Pullups Box Jump KBS Bike Calories -rest 1 minute each movement for max reps rest 1 minute at the endRead More

BayWay CrossFit – CrossFit Weightlifting Push Press (5 x 3 – Build to 3RM) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 RFT or AMRAP x 30: 24 Cal Row 18 FR Lunge 95/65 12 Bar Over BurpeeRead More

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) Max rounds in 6 minutes of: 6 Power Snatches 12 Ring Push-ups 6 Front Squats Rest 2 minute. Repeat for a total of 3 cycles. 115/75 – 135/95Read More

BayWay CrossFit – CrossFit Weightlifting Back Squat (8 Minutes – Max 1s Pause in Bottom 8s at top) Back Squat (4 x 1 @ pause squat weight) Metcon Metcon (AMRAP – Reps) AMRAP x 8: 200 Dbl Unders ME Thrusters 75/55Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 6 Rounds: 400m Run 5 Hang PC 155/105 – 205/135 10 HSPUOne partner runs the other one does the hpc and hspuRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 50 WB 20/14 50 TTB / K2E 50 HSPU / PIKE PUEvery break = 5 Thruster 115/75 – 135/95Read More