BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch Metcon 2k Row (Time) Max Effort 2k RowThis is a TIME TRIAL! This means you are rowing as fast as you can! Weightlifting Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max) Snatch...Read More
BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) GG #4: 5-10-15-20-15-10-5 OHS 115/75 TTB Metcon Metcon (Calories) 60 second max effort Calories on Air Bike*do not use use red air dyne Gymnastics Hollow Rocks (100 reps ) 100 for CompletionRead More
BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (4 x 5 – Build to 5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 5 Burpees 10 Hang PC 115/75 30 Dbl UndersRead More
BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (3 x 8 – Try to add weight from last week) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (Time) Scaled Amanda: 9-7-5 Hang Squat Snach or Power Snatch 21-15-9 Pullup 21-15-9 DipsRead More
BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: 90s on Each Movement for Max Reps: 1. Front Squat 95/65 2. Rope Climb 3. Cal Row 4. SDHP 95/65 5. TTB 6. Run Meters 7. Push Ups 8. Bike Cals 9. OH Squats 95/65 10. DB Thrusters 45/20The Goal will be...Read More
BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of Two: AMRAP x 20: 30 Cal Row 30 SDHP 95/65 30 Dbl Unders 30 Burpee 200m Run 30 Front SquatRead More
BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (2 x 8 @ 10RM from Last Week) Back Squat (2 x 5 @ 10 RM from last Week) Metcon Metcon (Time) 4 Rounds: 20 WB 20/14 10 DL 225/155 – 275/185Read More
