BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) GG #4: 5-10-15-20-15-10-5 OHS 115/75 TTB Metcon Metcon (Calories) 60 second max effort Calories on Air Bike*do not use use red air dyne Gymnastics Hollow Rocks (100 reps ) 100 for CompletionRead more

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (4 x 5 – Build to 5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 5 Burpees 10 Hang PC 115/75 30 Dbl UndersRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 1 Mile Run 100 Sit Ups 100m Lunge 50 HSPU 50 KBS 53/35Read more

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (3 x 8 – Try to add weight from last week) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (Time) Scaled Amanda: 9-7-5 Hang Squat Snach or Power Snatch 21-15-9 Pullup 21-15-9 DipsRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: 90s on Each Movement for Max Reps: 1. Front Squat 95/65 2. Rope Climb 3. Cal Row 4. SDHP 95/65 5. TTB 6. Run Meters 7. Push Ups 8. Bike Cals 9. OH Squats 95/65 10. DB Thrusters 45/20The Goal will be to start each team on an odd number movement. If there are more people then we will have to start some people on movements back to back. We will score everything by reps so you will need to keep track of the reps for all 10 Stations. Only one person can work at a time on each team, and there will be no rest periods between 90s rounds. The run will be scored by the number of cones you pass. You do not have to run all the way down and back you just have...Read more