BayWay CrossFit – CrossFit Weightlifting The weightlifting is for the barbell class only Hang Power Snatch + Hand Squat Snatch + OHS (Build to Max in Complex) Hang Power Snatch + Hand Squat Snatch + OHS (5 x 1 @ 80% of Complex) Metcon Metcon (Time) 4 rounds: 10 Deadlifts 225/155 – 275/185 200m run 20 Wallballs 20/14 200m runRead more

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (Build to 1rm) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead more

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) 3 x 3 minute AMRAPs – rest 1 minutes btw 1: Run 300m with remaining time ME S2OH 135/95 – 95/65 2: Run 300m with remaining time ME FR Lunge 3: Run 300m with remaining time ME PullupsRead more

BayWay CrossFit – CrossFit Weightlifting High-Hang Snatch (Build to 2RM) Metcon Metcon (Time) 30 Hang Snatch (any kind) for Time @ 70% of HHS Double *Every 10 reps stop and do 10 burpees over bar*Sub 6 mins is RX & anything over 135#/90# is rx+ (-6mins)Read more

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