Siteplicity – Page 218 – Bayway CrossFit in Baytown, TX

Pain Cave

October 20, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 RFT or AMRAP x 30: 24 Cal Row 18 FR Lunge 95/65 12 Bar Over Burpee

Quads and Gymnastics

October 19, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) Max rounds in 6 minutes of: 6 Power Snatches 12 Ring Push-ups 6 Front Squats Rest 2 minute. Repeat for a total of 3 cycles. 115/75 – 135/95

Calves and Back

October 17, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Weightlifting Back Squat (8 Minutes – Max 1s Pause in Bottom 8s at top) Back Squat (4 x 1 @ pause squat weight) Metcon Metcon (AMRAP – Reps) AMRAP x 8: 200 Dbl Unders ME Thrusters 75/55

Team Tuesday!

October 16, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 6 Rounds: 400m Run 5 Hang PC 155/105 – 205/135 10 HSPUOne partner runs the other one does the hpc and hspu

The Weekly Chipper

October 14, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 50 WB 20/14 50 TTB / K2E 50 HSPU / PIKE PUEvery break = 5 Thruster 115/75 – 135/95

Test Day

October 13, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Weightlifting Front Squat (Build to 1RM) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Weightlifting Wednesday

October 12, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Weightlifting Metcon (Time) With a Running Clock Up to 20 Minutes: For Time: 5 Rounds: 15/12 Cal Row 15 KBS 53/35 -WITH REMAINING TIME- 1 RM Clean & Jerk Clean and Jerk (1 RM)

The Long Road…

October 11, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 20: 1 Mile Run 50 Alt KB Snatch 53/35 25 Burpee ME Ring Dip / MU

Single Leg!

October 10, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Weightlifting Bent Over Row (4 x 5 – AHAP ) Metcon Metcon (Time) 3 Rounds: 15 Deadlift 275/185 30 Pistol 60 Double Unders

Saturday!

October 8, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 PVC Passthroughs 10 Single Leg Deads e leg 10 Vups 10 Scap Pullups Sideways Banded Walk***Warm up needs to be done by 8:15 Warm-up (No Measure) 1 min e leg Couch Stretch 1 min e arm banded lat***Warm up needs to be...

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