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

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