BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2 – 6 Rounds: (YOUgoIgo) 12 Thruster 50/35 1000m Bike (Split 500m) 12 TTBthis is you go i go style workout. So partner one does 12 thrusters then partner 2 does 12 thrusters. then partner 1 bikes 500m then parnter 2 bikes 500m (partner 1 cannot...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 100 DB Snatches 50/35 80 Cal Row 60 BFB 40 Muscle Ups *Rx = pushups for mu 20:00 minute capYou have to get 1 muscle up to get rx+. if you do not finish your score is 20:00+number of reps left. So if you had 39...Read More

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 – Tempo – 3s down + 1s in bottom – building ) Metcon Metcon (AMRAP – Reps) AMRAP x 12: 2 Rounds: 6 OHS 95/65 6 BJO 24/20 —— 2 Rounds: 12 OHS 6 BJO —– 2 Rounds: 18 OHS 6 BJO —— ect…the total...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) Dumbbell DT 5 Rounds: 12 DL 50/35 9 Hang Cleans 6 S2OH *any time DB rest on ground for more than 1s you must stop and do 25 Dbl Unders Gymnastics Metcon (No Measure) After Bash: Core WorkRead More

BayWay CrossFit – CrossFit Weightlifting Floor Press (4 x 5 – Building ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 300m Run 5 HSPU (RX+ Strict) 300m Run 10 HSPU 300m Run 15 HSPU etc…..Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 30 OHS 95/65 40 AM Situps 10/8 Ab Cals 20 OHS 40 AM Situps 20/16 Ab Cals 10 OHS 40 AM Sit Ups 30/24 Ab CalsRead More

Please folllow the link to put in your new rep maxes. Click HERERead More

BayWay CrossFit – CrossFit Metcon Metcon (Calories) Teams of 3: AMRAP x 35: 6 Rounds: 15 Syncro OHS + Air Squat 95/65 15 Syncro TTB 15 Syncro BOB35:00 Minute CapRead More

BayWay CrossFit – CrossFit Weightlifting Push Jerk (10 Minutes to build to 3RM from ground ) bc of time needs you will have no longer than 10 minutes to do this Metcon Metcon (Time) 3 Rounds: 60 Air Squats / 30 Pistol Squats 20 DB S2OH 50/35 rest 2:00 200m OH Carry 50/35Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-18-15 BJO 24/20 – 30/24 DL 225/155 – 275/185 Run 400 metersRead More