BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (20 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 24 Cal Row 24 OHS 95/65 135/95Read more

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Hips and Shoulders Dynamic Stretch Warm-up 45 Jump Ropes 15 Sit-ups 30 Lunges 45 Jump Ropes Metcon 300m Row 21 Box Step Ups 25# 400m Row 15 KB Thrusters 500m Row 9 KBSRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: E3M x 24 Mintues: P1: Squat Clean Thruster 115/75 – 155/105 P2: 400m 10 T2BThis workout is scored by how many squat clean thrusters you can do. P1 works on thrusters while partner 2 runs their 400m and does their t2b. You will switch every 3 minutes. If you partner 2 finishes the 400m and the 10 ttb you get 10 extra reps. If you finish the 400m you will get 4 reps. If you do not finish the 400m you will receive no extra reps.Read more

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (4 x 8 – Building) Tricep Pulldown (4 x 20) Metcon Metcon (Time) 3 Rounds: 60 Dbl Unders 30 Situps 15 Burpee to Plt 25#Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Weightlifting Back Squat (4 x 10 @ 10+ of last 20RM) Metcon Metcon (Time) For Time: 80 Wallball 20/14 35 PullupsRead more