BayWay CrossFit Staff – CrossFit Today we will be doing a WOD in memory of one of our most loved members Vanessa Morales. She passed away two years ago and will be remembered by us with this workout every on her birthday, July 12. This workout is made up of movements that Vanessa loved and movements that she loved to hate… Warm-up (No Measure) 30 Jump Split Squats 20 Push Ups 10 Burpees Metcon Vanessa (Time) For Time: 800m Run 50 Deadlifts 225/155 25 V-Ups 50 Wallballs 20/14 25 T2B 800m Run 50 Squat Jumps 20/14 25 Russian Twists 20/14 50 Pullups 25 Med Ball Situps 800m RunRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 5 Rounds: 200m Run 20 Sit Ups 15 Front Squat 135/95 – 185/125Read more

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