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

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

BayWay CrossFit – CrossFit Weightlifting Deadlift (8 x 3 – EMOM – Building – Clean Grip) Metcon Metcon (Time) 10 Rounds: 5 DL 185/125 – 225/155 15 PushupsRead more

BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 Rounds: 200m Run 20#/14# 20 WB 20#/14# 20 KB 53#/35# 20 Situps 20#/14#Read more

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