BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 4 – AHAP ACross) Metcon Metcon (Time) 4 Round: 25 KBS 53/35 5 BMU *modifty with 10 C2B Extra Work E: Metcon (No Measure) EMOM x 16: Even: 5/5 Single Arm DB Strict Press Odd: 13 SitupsExtra work is to be done off to the side...Read More
We caught Linda after her workout last week and asked her a few questions. Linda has been a member for 3 years and kicks ass every morning. She’s an inspiration to a lot of people and keeps coming back because of the coaches and the family atmosphere here at BWCF. Find out what shes talking...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) 27-21-15-9 Thruster SDHP RX: 95/65 RX+: 135/95 Extra Work Metcon (No Measure) 7 Rounds: 10/7 Cal Bike Sprint rest 90s betweenExtra work is to be done off to the side out of the way either before class or after. It wont be coached but if you have questions...Read More
BayWay CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 @ 20RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Cal Row 12 HSPU Extra Work Metcon (No Measure) EMOM x 16: Even: 8 DB Bent Over Row w/ 3030 Tempo Odd: 12 Hollow RocksExtra work is to be done off to...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 rounds: 22 TTB 22 Hang PS 115/75 22 BJO 24/20 Extra Work Metcon (No Measure) Row: 4 x 4 minute @ 2k +5s Pace rest 1:00 btwExtra work is to be done off to the side out of the way either before class or after. It wont...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 3: AWAP x 12 10 Cleans Each for total weight rest 2 mins 5 Rounds: 10 DB PJ 50/35 15 Sandbag Squats 200m Run with BagRead More
Once you have the pullup down naturally the next progression is to move on to the chest to bar pullup. Sometimes up scaling movements is as simple as changing the direction of your elbows. Chest to bar pullups are the movement that is used in competition. They are easy to judge because if your chest...Read More
BayWay CrossFit – CrossFit Gymnastics Metcon (AMRAP – Reps) Tabata: 4 mins Hollow Rocks 4 mins Strict TTB 4 mins Ring Dips Metcon Metcon (Time) 4 rounds: 35 WB 20/14 200m Run w/ WB *if stop/drop the wb you have a 10 burpee penaltyRead More
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21: 14 PU/C2B 7 C&J *E3Min 15/10 Cal Bike starting @ Go RX 135/85 RX+ 185/115Read More
