BayWay CrossFit – CrossFit Weightlifting Hang Clean (5 x 3 – Building to 3 RM) Clean Pull (6 x 2 – 100% ) Metcon Metcon (Time) Teams of 3 100 Thruster 50/35-35/20 -partners hold DL 365/225/295 100 Box Step Overs 24/14 -partners hold plank 100 TTB (200 KR) -partners hang on PU bar 600m Run...Read More
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 25 12-9-6: C&J MU / RD (dbl reps) 2 Rounds: 30 Cal Row 30m HSW / 4 Wall Walks AMRAP: 200m Run 4 FS 40 Dbl Unders *Rest 3 minutes between 1&2 only no rest between 2&3 *workouts should be all out sprints because...Read More
BayWay CrossFit – CrossFit Weightlifting Shoulder Press (5 x 3 – Across ) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar...Read More
BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 3 – Across) Metcon Metcon (Time) RX 2 Rounds: RX+ 3 Rounds: 25 KBS 50 WB 53/35 – +70/53 20/14**sorry AM classes. your scores will not 100% be accurate. plz dont yell at me lol *Kettle bell choice goes in order of sign upRead More
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 8 OH Lunge 95/65 12 BOB 8 OHS 12 Cal Row Scaled: 8 FR Lunges 75/55 12 BOB 8 Front Squat 12 Cal Row Gymnastics Side Plank (2 x 1 minute )Read More
