BayWay CrossFit – CrossFit Weightlifting Front Squat (4 x 5 @ 70-75%) Metcon Metcon (Time) 2 Rounds: 25 Burpees over Rower 25 Cal RowRead 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 Metcon Metcon (Time) 5 Rounds: 25 Vups 10 HSPU 15 Power Snatch 75/55 Gymnastics Metcon (No Measure) 3 x 6 – Strict ChinupsRead 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 in 15 minutes of: 25 jumping pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 jumping pull-upsRead more