BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 27: 27 Cal Row 27 Power Snatch 27 Burpee 27 OHS 27 T2B 115/75 – 135/95Teams of 2 exchange work anyway you wantRead more

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobilty Work Warm-up Dynamic Stretching 2 Rounds 10 Ring Rows 10 Squats 10 Ring Push-ups Metcon Workout Row 500M 20 Alt. KB Press Row 500M 20 Sit Ups Row 250 M 15 KBS Row 250MRead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Delt Smash 2 Minutes: Banded Front Rack Weightlifting Split Jerk (5 x 2 – Build to Heavy Double) Metcon Metcon (Time) 4 Rounds: 6 Thrusters 24 Sit Ups 6 HSPU RX 135/95 RX+ 165/115 – Strict HSPURead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hamstring Smash 2 Minutes: Calf Smash Weightlifting Back Squat (Establish a New 20RM) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″If you don’t want to put your body weight on the bar you can do the workout below. Metcon (Time) 3 Rounds: 500m Row 12 Deadlift 185/125 24 Box Jumps 24/20Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Lat Smash 2 Minutes: Tspine Smash Metcon Metcon (Time) For Time: 50 Power Snatchs 115/75 – 135/95 *EMOM 3 HSPU (RX+ Strict) Gymnastics L-Sit (Accumulate 2 minutes from pullup bar)Read more