BayWay CrossFit Staff – CrossFit Weightlifting Inverted Ring Rows (3 x 10 – weighted if possible ) Metcon Metcon (Time) 7 Rounds: 10 SDHP 95/65 10 Ring DipsRead More
BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (6 x 3 – Building to 3RM) *the goal is to hit a weight higher than your best 5RM *you must do 6 sets and you must add 20# to get to that final weight Metcon Metcon (Time) For Time: 10-8-6-4-2 Thrusters 95/65 – 135/95 *10 PU/C2B...Read More
BayWay CrossFit Staff – CrossFit Metcon Russian Twist (3 x 50 *weighted if possible) Metcon (Time) Teams of 2: 4 Rounds: 20 Burpees 40 Wallballs 20/14 30 PS 75/55 20 TTBAlt movements each round. You cannot move to the next movement until your partner has finished their reps.Read More
BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (5 x 5 – Building to New 5RM ) you must do 5 sets of 5 reps and you must add 20# each set until you are attempting a new 5RM Metcon Metcon (Time) 21-15-9 Cal Row Thruster 95/65Read More
