BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 50-40-30-20-10 Cal Row Sit Ups Gymnastics Metcon (Time) 2 Rounds: 400m Run 5 Muscle Ups or 15 Ring DipsRead More
BayWay CrossFit Staff – CrossFit Weightlifting Clean (10 Minutes to work to Heavy ) Metcon Metcon (Time) 3 Rounds: 10 Front Squats 10 BF Burpees 135/95 – 185/125Read More
BayWay CrossFit Staff – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More
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...Read 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...Read More
BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 2 Rounds 10 Cal AAB 10 Sit-ups Metcon Workout 500m Row 20 KBS 20 Air Squats 300m Row 15 KBS 15 Air Squats 200m Row 10 KBS 10 Air SquatsRead More
BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (3 x 10 @ 10+ Lbs of 20 rep) *this will be a 6 week 10’s cycle. we will do 3 weeks of 3 x 10 adding weight each week. on week 4 we will look to hit a 10 rep max. Week five will be another...Read More
