BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Team Series WOD: Total Reps: Max Calories Rowed in 5 minutes Max Rep Push Press in 5 minutes 115/80 Remaining time in class establish 1rm hang power clean Hang Power Clean (1rm)Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 5 MU / 15 Ring Dip 10 OHS 115/75 15 TTB 20 Sit-upsRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 400m run 15 SDHP 95/65 20 Single Arm KB Thrusters (10 e arm) 53/35Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 rounds: 20 Burpee BJ 24/20 20 Thruster 95/65 Gymnastics Hollow Rocks (Tabata) 100 for CompletionRead More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#Read More

BayWay CrossFit – CrossFit Metcon Metcon (No Measure) On a running clock: 0:00-6:00 1,000m Row Time Trial 6:00-20:00 10-8-6-4-2 Deadlift 275/175 – 315/205 Bar MU 21:00-27:00 100 Ab Mat Sit-ups 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 10-8-6-4-2 DL Bar MU Metcon (Time) 100 Ab Mat SitupsRead More

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (5 x 2 – Building to 2rm) Metcon Metcon (Time) 3 rounds: 400m run 20 ring push-ups 10 KB PP (e arm) 53/35Read More

BayWay CrossFit – Baytown FitCamp Metcon Deadlift 5×5 building 4 Rounds 10 DL 185/115 10 KBS 53/35 200M RunRead More

BayWay CrossFit – CrossFit Weightlifting Front Squat (EMOM x 10 minutes x 1 Rep) Choose a weight that will be challenging Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 6 10 Front Squat 115/75 30 Double UndersRead More

BayWay CrossFit – CrossFit Weightlifting Back Squat (1 RM ) Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRead More