BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 800m Run 25 Squat Clean 50 BFB 800m Run RX: 185/115 RX+: 225/145Workout Rules: @ 15:00 you must start burpees if you are not already there @ 25:00 you must start run if you are not already thereRead More
BayWay CrossFit – CrossFit Metcon Metcon (Time) 6 Rounds: 50 Dubs 10-8-6-4-2-1 Hang SC RX: 95-115-135-155-185-205 / 65-75-85-105-115-125 RX+: 155-185-205-225-245-275 / 105-115-125-145-155-165 Extra Work Metcon (No Measure) 6 Rounds: 200m Run 20 Jumping Lunges 15 Leg Raises rest 1:00 btwExtra work is to be done off to the side out of the way either before...Read More
I honestly before CrossFit most of us did not realize the lack of mobility that we all had. Mobility is not you squeezing between cars in at the Costco parking lot but the ability to get into the bottom of your squat or put something over your head and keep it in a stable position....Read More
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
