BayWay CrossFit Staff – CrossFit Metcon Russian Twist (3 x 50 *weighted if possible) Metcon (Time) Teams of 2: 4 Rounds: 20 Burpees 40 Wallballs 20/14 30 PS 75/55 20 TTBAlt movements each round. You cannot move to the next movement until your partner has finished their reps.Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 600m Run 40 Puhsups 100 Dbl Unders 40 SitupsRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20: 5 HSPU 10 WB 20/10 15 Hang Power Clean 115/75 -Partner Runs 400m-Read more

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (5 x 5 – Building to New 5RM ) you must do 5 sets of 5 reps and you must add 20# each set until you are attempting a new 5RM Metcon Metcon (Time) 21-15-9 Cal Row Thruster 95/65Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 400m Run 50 T2B 50 S2OH 135/95 50 Sit Ups 50 Double Unders 50 Front Squat 400m RunRead more