BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 PVC Passthroughs 10 Single Leg Deads e leg 10 Vups 10 Scap Pullups Sideways Banded Walk***Warm up needs to be done by 8:15 Warm-up (No Measure) 1 min e leg Couch Stretch 1 min e arm banded lat***Warm up needs to be done by 8:15 Warm-up (No Measure) Barbell Warm Up: 2 Rounds: Snatch Bent Over Row x 10 OHS x 10 BN Press Snatch Grip x 10 Muscle Snatch x 10***Warm up needs to be done by 8:15 Weightlifting 5 Stop Snatch (15 Minutes to Build to a Max in the Complex) Pause 2” off floor, above knee, power position, above knee, 2” off floor + low hang snatch Snatch (5 x 1 @ Max Complex Weight) Metcon Metcon (Time) Partner WOD: 100 Dbl Unders Each 50 KB Snatch (switch e 2 reps) 53/35 100 Partner...Read more

BayWay CrossFit – CrossFit Weightlifting Back Squat (8 Minutes to find Max – 3s in Bottom + 12s at top) 9/22 was last pause squat day Back Squat (3 x 3 @ Pause Squat weight ) Metcon Metcon (Time) 9-15-21 Hang PC Pullups RX: 95/65 RX+: 135/95 + C2B PullupsRead more

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 1,500m Row 100 Double Unders 800m run 100 Double Unders 1,500m RowRead more

BayWay CrossFit – CrossFit Weightlifting Weighted Pushups (4 x 5 – AHAP) Metcon Metcon (Time) 9 Rounds: 14 Pushups 7 Deadlifts 225/155*dont cut reps. It’s not cool.*Read more

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 30 Alt Burpee 30 Cal Row & 400m Run 30 Alt Power Snatch 115/75Burpees and snatches alternate. One person rows 30 cal and the other runs. (On the next round flip flop). Snatches are alternating every rep.Read more