BayWay CrossFit – CrossFit Weightlifting The weightlifting work is the barbell class’ work only. The metcon is the Free 9am program. Snatch (Build to 85% x 1 x 4) Clean and Jerk (Build to 85% x 1 x 4) Metcon Metcon (Time) 4 Rounds: 400m Run 12 BJO 24/20 24 Air Squats 12 Push Press...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 30-25-20-15-10 Hang Power Clean 95/65 Sit Ups Wallballs 20/14Read More

BayWay CrossFit – CrossFit Weightlifting Front Squat (8 x 2 – EMOM) Metcon Metcon (Time) 3 Rounds: 10 Thrusters 115/75 – 155/105 40 Dbl UndersRead More

BayWay CrossFit – CrossFit Weightlifting Snatch (Quickly Build to Heavy Single (8 minutes MAX!)) Metcon (AMRAP – Reps) AMRAP x 15: Squat Snatch 155/105 – 205/125 1,2,3,4,5,6,7,8,9,10,etc 100m Run btw setsRead More

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (5 x 2 – Build to 2 RM) Metcon Metcon (Time) For Time: 100 SDHP 95/65 EMOM 5 Strict PressRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 Burpee OB OHS 95/65 Pullup Weightlifting RDL (3 x 6 – AHAP )Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2: For Time: 4 Rounds: 24 Sandbag G2OH 12 Deadlift 405/265 24 T2B 200m run ☔️Read More

BayWay CrossFit – CrossFit Gymnastics Handstand Walk (Accumulate 200′ or 5 minutes Upsidedown) Metcon Metcon (Time) For Time: 45 Thrusters 95/65 45 PullupsRead More

BayWay CrossFit – CrossFit Weightlifting Back Squat (8 min build to 1rm 5s pause bottom 10s top) Back Squat (3 x 3 @ pause bs weight) Metcon Metcon (Time) 3 Rounds: 100′ OH Walking Lunge 53/35 25 Wallball 20/14Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 600m run 8 Sqt Snatches 16 BF Burpee 400m run 6 Sqt Snatches 12 BF Burpee 600m run 4 Sqt Snatches 8 BF Burpee 135/95 – 185/115Read More