BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) In Teams of 2: 6 Rounds: 30 Cal Row 60 Double Unders 30 S2OH 115/75 20 BurpeesComplete as fast as possible – 1 person does the row while the other does the double unders – then one person does the s2oh and the other does the burpees – on the next round switch movementsRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 5 Rounds: 10 Back Squats 10 Back Rack Lunges 10 HSPU 115/75 – 155/105 & Strict HSPU Gymnastics Strict Pullups (3 x ME ) *Grip *Shoulder Position *Scap Retraction *Hollow BodyRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) For Time: 1200m Run 50 Wallballs 20/14 50 Ab Mat Situps Weightlifting Shoulder Press (4 x 7 – Building ) Looking to end with a 7 rep higher than 8 rep last weekRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (4 Rounds for time) 4 x 500m Rows Metcon (Time) Squat Clean & Jerks 5 @ 135/95 – 185/115 10 @ 155/105 – 205/125 15 @ 185/115 – 225/155 *Workout starts with 500m row for time – then after every set of clean and jerks you row another 500m row for time (total of 4 500m row – The rows will be scored seperate than the cleans so row each one hard********make sure you write down your time as soon as you finish the 500m row. we will be averaging the times at the endRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 7 Rounds: 7 TTB 14 Burpee 28 Dbl Unders Gymnastics Plank Holds (3 x 1:00)Read more