BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 100 Cal Row 800m Run 50 Cal Row 400m Run 25 Cal Row 200m Run Weightlifting Deficit Deadlift (4 x 3 @ moderate weight)Read more

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25: 50 S2OH 115/75 400m run (split) 25 Burpee BJ 24/20 400m run (split) 50 TTB *while one partner works the other partner must hold a plankRead more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 15-12-9 Deadlift Hang PS OHS 95/65 – 135/95 Gymnastics ME Strict HSPU + ME Kipping HSPU (3 sets)Read more

BayWay CrossFit – CrossFit Weightlifting Back Squat (Tempo: 51×1 – every 2 minutes ) Metcon Metcon (Time) For Time: 30 Hang PC 90 WB 20/14 180 Double Unders 115/75 – 165/105Read more

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