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

BayWay CrossFit Staff – CrossFit Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) Teams of 2: 3 rounds: 50 OHS 75/55 25 TTB 50 KBS 53/35 25 Burpee *Team must relay run 400m at end of each RdBreak up however neededRead more