BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (3 x 10 @ 10+ Lbs from last week) Metcon Metcon (AMRAP – Rounds and Reps) Climb Ladder x 9 Minutes: 20 Double Unders 3 TTB 20 Double Unders 6 TTB 20 Double Unders 9 TTB 20 Double Unders 12 TTB 20 Double Unders 15 TTB ect…Read more

BayWay CrossFit Staff – CrossFit Weightlifting Sumo Deadlift (Buid to 1RM) Metcon Metcon (Time) 21-15-9 Thruster 95/65 9-15-21 SDHP 95/65Read more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 50-40-30-20-10 Cal Row Sit Ups Gymnastics Metcon (Time) 2 Rounds: 400m Run 5 Muscle Ups or 15 Ring DipsRead more

BayWay CrossFit Staff – CrossFit Weightlifting Clean (10 Minutes to work to Heavy ) Metcon Metcon (Time) 3 Rounds: 10 Front Squats 10 BF Burpees 135/95 – 185/125Read more

BayWay CrossFit Staff – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more