BayWay CrossFit – CrossFit Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereRead more

BayWay CrossFit – Baytown FitCamp Metcon 3×8 kb thruster Super Set 3×10 banded glute raises 3×10 banded adductor raises 25 burpees to plate 25 kbs For time 100 single undersRead more

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 21 Thruster 400M run 18 Thrusters 400M run 15 Thrusters 400M run 115/75 – 135/95 Gymnastics Muscle-ups (Technique Work)Read more

BayWay CrossFit – CrossFit Weightlifting Snatch (1RM Snatch) Metcon Metcon (Time) 30 Cal Row 10 Sqt Snatches 20 Cal Row 10 Sqt Snatches 10 Cal Row 10 Sqt Snatches 95/65 – 135/95Read more

BayWay CrossFit – Baytown FitCamp Metcon Warmup 20 cal row 20 lunges 15 cal row 20 wall balls 10 cal row 20 Med ball sit-ups Core workRead more