Siteplicity – Page 274 – Bayway CrossFit in Baytown, TX

Boot Scootin’ Boogie

January 10, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2: 3 Rounds: 50 BJO 24/20 40 T2B/Vup 50 KBS 53/35 ***One person works while the other jogs 200m

Red Dirt Road

January 9, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Push Jerk (5 x 3 – AHAP – Across ) Metcon Metcon (Time) 3 Rounds: 6 Push Jerks 12 Front Squat 18 BOB 115/75 – 155/105

Saturday

January 7, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 5 x 3:00 minutes: 50 Double Unders 21 KBS 53/35 ME PU/C2B -rest 1 minute-

BayWay CrossFit – CrossFit Metcon AAB Power Output Test (Calories) 30 second ME Calories on AAB rest 30 seconds 30 second ME Calories on AAB Metcon Metcon (Time) For Time: 10-30 MU/RD 60 Mtn Climber 20 Sqt Snatch 60 Mtn Climber 10-30 MU/RD 105/65 – 135/95RX+ must do muscle ups and 135

Ordinary World

January 5, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 14 Deadlifts 41 Double Unders 400 Meter Run 155/105 – 185/125

Saturday!

November 19, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Weightlifting 3 Position Clean (5 sets between 70-85% ) Hi, Knee, Floor Push Jerk + Split Jerk 5 x 1+1 – Build to 1RM Clean Pull (3 x 3 btw 90-100% – move bar fast!!!!) Metcon Metcon (AMRAP – Rounds) Teams of 2: AMRAP x 20: P1: 200m Run P2: 12-9-6...

Test Day!

November 18, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

New Skill!

November 17, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 x 400m intervals – rest 1 minute between Metcon Metcon (AMRAP – Reps) Climb Ladder x 12: 2-4-6-8-10-12-ect…. KB Squat Snatch 53/35 Ring Dip

Please No Rain

November 16, 2016SiteplicityUncategorized0

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) Mini FGB 3 Rounds: Thruster 75/55 Situps SDHP 75/55 rest Metcon Metcon (Time) 3 Rounds: 20 TTB 200m Run 60 Double Unders

Wallball #1

November 16, 2016SiteplicityUncategorized0

BayWay CrossFit – Wallball Weightlifting Metcon (AMRAP – Reps) 1. 3 x 70%-do 70% of you max number of wallballs for 3 sets unbroken -if you struggle on your first set lower the weight of your wallball Metcon (2 Rounds for reps) 2. 3 x Max Effort Sets @ lower wallball weight

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