BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 25 12-9-6: C&J MU / RD (dbl reps) 2 Rounds: 30 Cal Row 30m HSW / 4 Wall Walks AMRAP: 200m Run 4 FS 40 Dbl Unders *Rest 3 minutes between 1&2 only no rest between 2&3 *workouts should be all out sprints because...Read More

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (5 x 3 – Across ) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar...Read More

BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 3 – Across) Metcon Metcon (Time) RX 2 Rounds: RX+ 3 Rounds: 25 KBS 50 WB 53/35 – +70/53 20/14**sorry AM classes. your scores will not 100% be accurate. plz dont yell at me lol *Kettle bell choice goes in order of sign upRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 x 400m Swim Rest 2 mins between Metcon Metcon (AMRAP – Reps) AMRAP X 9: 6 Hang DB Snatch 50/35 6 ttb 9 Hang DB Snatch 9 ttb 12 hdbs 12 ttb Ect Scaled: 6 HDBS 35/20 6 Hang KR 9 HDBS 9 HDBS ectRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 8 OH Lunge 95/65 12 BOB 8 OHS 12 Cal Row Scaled: 8 FR Lunges 75/55 12 BOB 8 Front Squat 12 Cal Row Gymnastics Side Plank (2 x 1 minute )Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time)Read More

BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for reps) You’ll Have to Show up to class to see 🙂Read More

BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 2 @ 90%) Metcon Metcon (Time) For Time: 400m Run 21 HSPU / Zpress 400m run 15 HSPU / Zpress 400m run 9 HSPU / Zpress 85/60Read More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP...Read More