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 weightRead more

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 Back Squat (10 x 2 – AHAP – Tempo 32×1) 10 Minute EMOM Metcon Metcon (Time) 21-15-9 KBS 53/35 Burpee w/ Dbl HopRead 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