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

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