BayWay CrossFit – CrossFit Weightlifting 3 Position Clean (5 sets between 70-85% ) Hi, Knee, Floor Push Jerk + Split Jerk 5 x 1+1 – Build to 1RM Clean Pull (3 x 3 btw 90-100% – move bar fast!!!!) Metcon Metcon (AMRAP – Rounds) Teams of 2: AMRAP x 20: P1: 200m Run P2: 12-9-6...Read More

BayWay CrossFit – CrossFit Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 x 400m intervals – rest 1 minute between Metcon Metcon (AMRAP – Reps) Climb Ladder x 12: 2-4-6-8-10-12-ect…. KB Squat Snatch 53/35 Ring DipRead More

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) Mini FGB 3 Rounds: Thruster 75/55 Situps SDHP 75/55 rest Metcon Metcon (Time) 3 Rounds: 20 TTB 200m Run 60 Double UndersRead More

BayWay CrossFit – Wallball Weightlifting Metcon (AMRAP – Reps) 1. 3 x 70%-do 70% of you max number of wallballs for 3 sets unbroken -if you struggle on your first set lower the weight of your wallball Metcon (2 Rounds for reps) 2. 3 x Max Effort Sets @ lower wallball weightRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2: 1000m Row 20 Push Press 800m Row 16 Push Press 600m Row 12 Push Press 400m Row 8 Push press 115/75 – 155/105partners split rows but both do the total amount of push press -one person rows while the other does their push pressRead More

BayWay CrossFit – CrossFit Weightlifting Back Squat (10 x 2 – AHAP – Tempo 32×1) 10 Minute EMOM Metcon Metcon (Time) 21-15-9 KBS 53/35 Burpee w/ Dbl HopRead More

BayWay CrossFit – CrossFit Weightlifting Heaving Snatch Balance (4 x 2 – Working Footwork) Snatch w/ Pause at Knee (80-85% x 1 x 5) Snatch Pull (3 x 2 @ 100%) Metcon Metcon (Time) 4 Rounds: 35 Double Under 200m run 25 Thruster 75/55 200m run 15 TTBRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 800m Run 30 PC 115/75-135/95 1000m Row 60 Wallball 800m Run 30 PU/C2B Gymnastics Metcon (No Measure) 30 Minute WallsitRead More

BayWay CrossFit – CrossFit Weightlifting Front Squat (4 x 5 @ 70-75%) Metcon Metcon (Time) 2 Rounds: 25 Burpees over Rower 25 Cal RowRead More