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

BayWay CrossFit – CrossFit Gymnastics Strict Pullups (3 x 10) *Grip *Shoulder Position *Scap Retraction *Hollow Body Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 24 KBS 53/35 12 T2B 6 Power Snatch 95/65 – 135/95Read more

BayWay CrossFit – Baytown FitCamp Metcon KB thruster Long sit-ups Cal row Air squats KB swing Ring Rows 3 RoundsRead more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 10 Burpee OB 12 Hang PC 95/65 – 135/95 Weightlifting Hang Clean (1RM with Remaining Time to Class)Read more

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 27 Cal Row 27 Thruster 95/65 21 Cal Row 21 Thruster 15 Cal Row 15 Thruster 9 Cal Row 9 Thruster 3 Cal Row 3 ThrusterPartner 1 Rows 27 Cal while partner 2 thrusters 27. Then partner 2 does 21 Cals then partner 1 does 21 thruster. Partner 1 does 15 cal while partner 2 does 15 thruster. Partner 2 does 9 cal partner 1 does 9 thruster. Partner 2 row partner 1 thruster. Then switch and start back at 27Read more