BayWay CrossFit Staff – CrossFit Weightlifting Snatch + Hang Snatch + OHS (Build to 1RM) Snatch + Hang Snatch + OHS (3 x 1 @ 75% of Max) Gymnastics Handstand Walk (4 x 50′) modify with: 4 x 6 wall walks or 4 x 1:00 HS Wall Holds Metcon Metcon (Time) 6 Rounds: 25 BJO 24/20 20 Thruster 45/35 15 Burpee 10 Pullup *rest 2:00 btw rds*Read more

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (8 x 3 – Building to 3RM) Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereRead more

BayWay CrossFit Staff – CrossFit Metcon Kinda Fran (Time) 21-15-9 Thrusters 95/65 TTB Weightlifting Farmer’s Carry (3 x 200m Walks w/ 2×53#/35#) every time you put the kb down you must do 10 burpees before continuingRead more

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (Build to 8RM) Metcon Metcon (Time) 3 Rounds: 400m Run 10 Squat Snatches 115/75 – 155/105Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) Teams of 2: Complete for Time: 100 Cal Row 80 S2OH 135/95 60 Front Squats 20 Syncro Burpees 100 Situps 80 Deadlift 60 Front Rack Lunges 20 Syncro Burpee*30 minute cap **syncro Burpee means your chest both have to be on the ground at the same time ***the non working partner cannot work on anythingRead more