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 Deadlift Hang Power Snatch OHS 95/65 – 135/951 round = the completion of the 200m run and the 12-9-6 1 partner is running the 200m run while the other is completeing the complex. Switch after both complete their work. Every time someone completes the complex it is considered a round of work.Read more

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

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 DipRead more

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 UndersRead more