BayWay CrossFit Staff – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds: AMRAP x 4: 5 Deadlift 255/175 – 315/205 10 Pullups/C2B 15 Russian Swings 53/35 -rest 1 min-Read more

BayWay CrossFit Staff – CrossFit Weightlifting Bear Complex (Build to 1RM – 12 Minutes) Power Clean Front Squat Push Press Back Squat Second Push PressThis says push press but you can do any s2oh Metcon Metcon (Time) 3 Rounds: 250m Row 5 Bear Complex 115/75 – 155/105Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 20 Jumping Lunges 200m Run 5 Thrusters 115/75 – 135/95 10 TTBRead more

Announcements Friday is the Nelly WOD! Please try to come to the 6pm class and 7pm we will celebrate BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) “Nelly WOD” 0:00-12:00 100m Sprint 4 Power Clean 155/105 – 205/135 —– 12:00-20:00 12 Wallball 20/14 4 Power Clean 155/105 – 205/135 —– 20:00-25:00 6 Burpees over bar 4 power clean 155/105 – 205/135 ****only scoring the number of power cleans completedRead more

Announcements Friday is the Nelly WOD! Please try to come to the 6pm class and 7pm we will celebrate BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 21-18-15-12-9-6-3 Cal Row Deadlift 185/125Read more