BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: Run 400m 40 Sit ups 20 Pullups Run 400m 40 Deadlifts 135/95 20 Pullups Run 400m 40 Wallballs 20/14 20 PullupsRead more

BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for reps) 5 Rounds: 1 Min: Muscle Snatch 1 Min: Front Squats 1 Min: BF Burpees 2 Min: Rest RX 75/55Read more

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP x 24: 30 Power Cleans 135/95 50 Burpee 30 Push Jerk 135/95 50 Air Squats *While one partner is working the other runs 200mRead more

BayWay CrossFit – CrossFit Weightlifting Back Squat (5 x 3 – Building to 3RM) Final 3RM day. Less sets but stil increase 20# to get there. Metcon Metcon (Time) 3 Rounds: 200m Run 30 Wallball 20/14****IF ITS RAINING ROW 250MRead more