Siteplicity – Page 245 – Bayway CrossFit in Baytown, TX

Short Chipper

July 25, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 500m Row 150 Double Unders 75 Box Jump Overs 50 Burpees 25 T2B

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 20: 200m Run 20 Wallball 20/14 10 TTB Cleans (10 Cleans 135/95, 8 Cleans 165/105, 6 Cleans 185/115, 4 Cleans 205/125, 2 Cleans 225/135, 1 Clean each round after that at 245/145)

Back Squat Day!

July 22, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (5 x 5 – Building to New 5RM ) try to end 10# heavier than last week. You must do 5 sets of 5 reps and you must add 20# each set. Metcon Metcon (Time) 5 Rounds: 20/15 Cal Row 10 Snatches 95/65 – 135/95

Pump You Up!

July 21, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (5 x 5 – Building to New 5RM ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 10 T2B 10 Push Press 95/65 10 HSPU

FitCamp

July 21, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warmup 400M run Dynamic Stretching Metcon Chip Chip Chipper For time 70 jump rope 60 sit-ups 50 m weighted lunge 400 m run 30 KBS 20 Burpees 10 cal AAB afap

Muscle On Up

July 20, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16: 40 Double Unders 6 Muscle Ups / 16 Ring Dips + Ring Rows 20 Russain KBS 53/35 Gymnastics Strict Toes-To-Bar (5 x 5 )

Team Tuesday!

July 19, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 8 Rounds: 10 Power Clean 75/55 – 115/75 8 Burpees 15/20 Wallball 20/14 15/20 Dbl KB FS 53/35 400m Run (1 ptn runs 200m then the next)This is on a I go You go format. 1 partner does 10 PC then the next does 8 Burpee. Then...

Fit Camp

July 19, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – Baytown FitCamp Warm-up F.R.O.M. Mobility Dynamic Stretching Warm-up 20 Cal Row 20 Air Squats 10 Ring Rows Metcon 200m Farmers Carry 15 Cal Row Rest 2 min 25 KBS 15 Cal Row Rest 2 min 25 Sit-ups 15 Cal Row Cool Down and Stretch

Thrusta Love

July 18, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Weightlifting Squat Clean Thruster (Quickly Build to 1RM) Metcon Metcon (Time) For Time: 1-10 Thrusters 10-1 Box Jump Overs 95/65 – 135/95 24/20

Satuday!

July 16, 2016SiteplicityUncategorized0

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 5 rounds: 200m run w/ WB 20 WB 20/14 10 burpee

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