BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds) EMOM x 20: Min 1: 15 WB 20/14 Min 2: 15 KBS 53/35 Min 3: 50′ OH Lunge Min 4: 20 Sit-ups Gymnastics Plank Holds (3 x 1 Minute – 30s Rest)Read more

BayWay CrossFit – CrossFit Weightlifting The weightlifting work is the barbell class’ work only. The metcon is the Free 9am program. Snatch (Build to 85% x 1 x 4) Clean and Jerk (Build to 85% x 1 x 4) Metcon Metcon (Time) 4 Rounds: 400m Run 12 BJO 24/20 24 Air Squats 12 Push Press 115/75Read more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 30-25-20-15-10 Hang Power Clean 95/65 Sit Ups Wallballs 20/14Read more

BayWay CrossFit – CrossFit Weightlifting Front Squat (8 x 2 – EMOM) Metcon Metcon (Time) 3 Rounds: 10 Thrusters 115/75 – 155/105 40 Dbl UndersRead more

BayWay CrossFit – CrossFit Weightlifting Snatch (Quickly Build to Heavy Single (8 minutes MAX!)) Metcon (AMRAP – Reps) AMRAP x 15: Squat Snatch 155/105 – 205/125 1,2,3,4,5,6,7,8,9,10,etc 100m Run btw setsRead more