BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 100 Cal Row 800m Run 50 Cal Row 400m Run 25 Cal Row 200m Run Weightlifting Deficit Deadlift (4 x 3 @ moderate weight)Read More
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25: 50 S2OH 115/75 400m run (split) 25 Burpee BJ 24/20 400m run (split) 50 TTB *while one partner works the other partner must hold a plankRead More
BayWay CrossFit – CrossFit Weightlifting The weightlifting is for the barbell class only Hang Power Snatch + Hand Squat Snatch + OHS (Build to Max in Complex) Hang Power Snatch + Hand Squat Snatch + OHS (5 x 1 @ 80% of Complex) Metcon Metcon (Time) 4 rounds: 10 Deadlifts 225/155 – 275/185 200m run...Read More
BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) 3 x 3 minute AMRAPs – rest 1 minutes btw 1: Run 300m with remaining time ME S2OH 135/95 – 95/65 2: Run 300m with remaining time ME FR Lunge 3: Run 300m with remaining time ME PullupsRead More
BayWay CrossFit – CrossFit Weightlifting High-Hang Snatch (Build to 2RM) Metcon Metcon (Time) 30 Hang Snatch (any kind) for Time @ 70% of HHS Double *Every 10 reps stop and do 10 burpees over bar*Sub 6 mins is RX & anything over 135#/90# is rx+ (-6mins)Read More
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BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 8 – AHAP (65-70%) ) ***ALL AT THE SAME WEIGHT*** Metcon Metcon (AMRAP – Reps) Climb x 8: 3 KBS 53/35 3 TTB 6 KBS 6 TTB 9 KBS 9 TTB ect….Read More
