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

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