BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (6 x 3 – Build to 3RM) Metcon Metcon (Time) 3 Rounds: 18 Burpees 12 OHS 135/95 – 185/125 18 Ring Dips / 6 MURead more

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