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Chest Game!

October 5, 20160
BayWay CrossFit – CrossFit Weightlifting Weighted Pushups (4 x 5 – AHAP) Metcon Metcon (Time) 9 Rounds: 14 Pushups 7 Deadlifts 225/155*dont cut reps. It’s not cool.*
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Team Tuesday!

October 4, 20160
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 30 Alt Burpee 30 Cal Row & 400m Run 30 Alt Power Snatch 115/75Burpees and snatches alternate. One person rows 30 cal and the other runs. (On the next round flip flop). Snatches are alternating every rep.
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Yay! Its Monday!

October 3, 20160
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds) EMOM x 20: Min 1: 15 WB 20/14 Min 2: 15 KBS 53/35 Min 3: 50′ OH Lunge Min 4: 20 Sit-ups Gymnastics Plank Holds (3 x 1 Minute – 30s Rest)
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Saturday!

October 1, 20160
BayWay CrossFit – CrossFit Weightlifting The weightlifting work is the barbell class’ work only. The metcon is the Free 9am program. Snatch (Build to 85% x 1 x 4) Clean and Jerk (Build to 85% x 1 x 4) Metcon Metcon (Time) 4 Rounds: 400m Run 12 BJO 24/20 24 Air Squats 12 Push Press...
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Chip Chip Chip…

September 30, 20160
BayWay CrossFit – CrossFit Metcon Metcon (Time) 30-25-20-15-10 Hang Power Clean 95/65 Sit Ups Wallballs 20/14
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Squat Day!

September 29, 20160
BayWay CrossFit – CrossFit Weightlifting Front Squat (8 x 2 – EMOM) Metcon Metcon (Time) 3 Rounds: 10 Thrusters 115/75 – 155/105 40 Dbl Unders
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Weightlifting Wednesday

September 28, 20160
BayWay CrossFit – CrossFit Weightlifting Snatch (Quickly Build to Heavy Single (8 minutes MAX!)) Metcon (AMRAP – Reps) AMRAP x 15: Squat Snatch 155/105 – 205/125 1,2,3,4,5,6,7,8,9,10,etc 100m Run btw sets
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100 Reps!

September 27, 20160
BayWay CrossFit – CrossFit Weightlifting Shoulder Press (5 x 2 – Build to 2 RM) Metcon Metcon (Time) For Time: 100 SDHP 95/65 EMOM 5 Strict Press
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Classic

September 26, 20160
BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 Burpee OB OHS 95/65 Pullup Weightlifting RDL (3 x 6 – AHAP )
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Saturday!

September 24, 20160
BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2: For Time: 4 Rounds: 24 Sandbag G2OH 12 Deadlift 405/265 24 T2B 200m run ☔️
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