BayWay CrossFit – CrossFit Weightlifting Back Squat (8 min build to 1rm 5s pause bottom 10s top) Back Squat (3 x 3 @ pause bs weight) Metcon Metcon (Time) 3 Rounds: 100′ OH Walking Lunge 53/35 25 Wallball 20/14Read more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 600m run 8 Sqt Snatches 16 BF Burpee 400m run 6 Sqt Snatches 12 BF Burpee 600m run 4 Sqt Snatches 8 BF Burpee 135/95 – 185/115Read more

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Team Series WOD: Total Reps: Max Calories Rowed in 5 minutes Max Rep Push Press in 5 minutes 115/80 Remaining time in class establish 1rm hang power clean Hang Power Clean (1rm)Read more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 5 MU / 15 Ring Dip 10 OHS 115/75 15 TTB 20 Sit-upsRead more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 400m run 15 SDHP 95/65 20 Single Arm KB Thrusters (10 e arm) 53/35Read more