BayWay CrossFit – CrossFit Weightlifting Clean + Hang Clean + Front Squat (Build to Max ) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 100m Run 1 Complex @ 70% of Complex *add one extra rep after each 100m run225/155# or more complex = RX+ w/ minimum work requirement of 5 complete roundsRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 25 Vups 10 HSPU 15 Power Snatch 75/55 Gymnastics Metcon (No Measure) 3 x 6 – Strict ChinupsRead More

BayWay CrossFit – CrossFit Weightlifting Deadlift (4 x 5 – Building – Drop From Top Each Rep) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 30 Dbl Under 15 KBS 53/35Read More

BayWay CrossFit – CrossFit Weightlifting Snatch (1RM) Clean and Jerk (1RM) Metcon CrossFit Liftoff (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups CrossFit LIftoff Scaled (AMRAP – Rounds and Reps) Complete as many rounds as possible...Read More

BayWay CrossFit – CrossFit Weightlifting Push Press (1 RM) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 100 Cal Row 800m Run 50 Cal Row 400m Run 25 Cal Row 200m Run Weightlifting Deficit Deadlift (4 x 3 @ moderate weight)Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25: 50 S2OH 115/75 400m run (split) 25 Burpee BJ 24/20 400m run (split) 50 TTB *while one partner works the other partner must hold a plankRead More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 15-12-9 Deadlift Hang PS OHS 95/65 – 135/95 Gymnastics ME Strict HSPU + ME Kipping HSPU (3 sets)Read More

BayWay CrossFit – CrossFit Weightlifting Back Squat (Tempo: 51×1 – every 2 minutes ) Metcon Metcon (Time) For Time: 30 Hang PC 90 WB 20/14 180 Double Unders 115/75 – 165/105Read More

BayWay CrossFit – CrossFit Weightlifting The weightlifting is for the barbell class only Hang Power Snatch + Hand Squat Snatch + OHS (Build to Max in Complex) Hang Power Snatch + Hand Squat Snatch + OHS (5 x 1 @ 80% of Complex) Metcon Metcon (Time) 4 rounds: 10 Deadlifts 225/155 – 275/185 200m run...Read More