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

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 27: 400m Run 21 KBS 53/35 200m Run 15 Ring Dips 100m Run 9 Thruster 135/85Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 50 WB 20/14 40 Burpee to Plt 30 TTB 40 WB 30 BTP 20 TTB 30 WB 20 BTP 10 TTBRead More