BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2: 1000m Row 20 Push Press 800m Row 16 Push Press 600m Row 12 Push Press 400m Row 8 Push press 115/75 – 155/105partners split rows but both do the total amount of push press -one person rows while the other does their push pressRead More
BayWay CrossFit – CrossFit Weightlifting Heaving Snatch Balance (4 x 2 – Working Footwork) Snatch w/ Pause at Knee (80-85% x 1 x 5) Snatch Pull (3 x 2 @ 100%) Metcon Metcon (Time) 4 Rounds: 35 Double Under 200m run 25 Thruster 75/55 200m run 15 TTBRead More
BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 800m Run 30 PC 115/75-135/95 1000m Row 60 Wallball 800m Run 30 PU/C2B Gymnastics Metcon (No Measure) 30 Minute WallsitRead More
BayWay CrossFit – CrossFit Weightlifting Clean + Hang Clean + Front Squat (Build to Max ) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 100m Run 1 Complex @ 70% of Complex *add one extra rep after each 100m run225/155# or more complex = RX+ w/ minimum work requirement of 5 complete roundsRead More
BayWay CrossFit – CrossFit Weightlifting Deadlift (4 x 5 – Building – Drop From Top Each Rep) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 30 Dbl Under 15 KBS 53/35Read More
BayWay CrossFit – CrossFit Weightlifting Snatch (1RM) Clean and Jerk (1RM) Metcon CrossFit Liftoff (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups CrossFit LIftoff Scaled (AMRAP – Rounds and Reps) Complete as many rounds as possible...Read More
