BayWay CrossFit Staff – CrossFit Weightlifting Bent Over Row (3 x 10 – AHAP ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 20 Front Squat 20 Pullups 20 Situps 115/75 – 155/105Read more

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