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

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