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Siteplicity
BayWay CrossFit – CrossFit Gymnastics Rope Climb (5 Rope Climbs) Ring Dips (2 Versions: Banded & Not) Banded: Accumulte 30 reps AFAP Not Banded: 15 Tempo Reps: 32X2 Hollow arch swings – Beat Swings (30 total swings) https://youtu.be/4QfKGfa7EZU – Global flexion neutral and extension, hollow to arch. Quality of movement not speed Metcon Metcon (AMRAP...
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BayWay CrossFit – CrossFit Metcon Metcon (Time) 2 rounds: 4-8-12-16-18 DB Snatch 50/35 WB 20#/14#
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BayWay CrossFit – CrossFit Weightlifting Shoulder Press (1rm) Metcon Metcon (Time) 3 rounds: 30 KBS 53/35 20 Cal Row 10 HSPU
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BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 12 Cal Bike 12 OHS 95/65 Rest 4 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 12 BJO 24/20 12 Pullups Rest 1 minute Metcon (AMRAP – Rounds and Reps) AMRAP x 2: KBS 53/35
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Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Weightlifting Bent Over Row (5 x 5 ) Metcon Metcon (Time) 4 Rounds: 200m run 15 Situps 10 PC 155/95
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Before you read through this post I want you to think about why you come in to exercise each day. Is it to be more healthy and live longer? Look better naked? Lose weight? Your doctor said you had to? Athletic performance? Every day you come in for some reason, why not get the most...
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Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 10-15-20-25 DB Thruster 50/35 15 Cal Row 5 RMU / 15 Pushup + 15 Ring Row
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Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (4 x 3 w/ 3s pause ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 15 TTB 12 Snatch 75/55 9 BFB
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BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 20/15 Cal Bike 20 Strict Press 50/35# 20 WB 20/14
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BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 1 Mile Run with 45/25# Plt 30 C2B Pullups 30 Burpees w 45/25# plt 100 Air Bike Cals 30 BJO 30/24” 30 TTB 1 Mile Run w/o plt 30 Lunges w 45/25 plt 30 Cal Ski/Row 100 Air Bike Cals
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