WOD – Page 107 – Bayway CrossFit in Baytown, TX

Saturday!

January 28, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Power Clean (Build to 1RM) Clean Pull (4 x 3 ) Metcon Metcon (Time) For Time: 40 WB 20/14 30 SDHP 75/55 20 HSPU / Zpress 30 SDHP 40 Wallballs *after every movement is complete run 400m *every break 100m run

Sky’s The Limit

January 27, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 25: 3 Rounds: 30/20 Cal Row 30 Thruster 75/55 2 Rounds: 15 PC & Jerk 165/85 15 TTB AMRAP: 5 Sqt Snatches 185/105 5 Bar MU / RR + RD *No rest between workouts.

Juicy

January 26, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (3 x 7 w/ 2s pause on each rep – AHAP – Across) Metcon Metcon (Time) 3 Rounds: 30 BOB 21 Front Squat 12 PU / C2B 95/65 – 135/85

Big Poppa

January 25, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Gymnastics Muscle-ups (Lets Learn) Double-Unders (Lets Learn) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 75 Snatches 75/55 150 Dbl Unders 30 MU / RR + HRPU

Hypnotize

January 24, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Bent Over Row (3 x 10) KB Zpress (3 x 10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 100m Run 4 KB Snatch 30′ HSW / Seal Walk *increase the KB Snatch by 2 each rd

Mo Money Mo Problems

January 23, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 Cal Row FR Lunges 95/65 – 135/95 Rest 3 minutes Metcon (Time) 21-15-9 Deadlift Box Jumps 225/155 – 275/185 24/20 – 30/24

Saturday!!

January 21, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon AMRAP x 20 800m run AMRAP in remaining time 40 KBS (53/35) 30 Burpee BJ 20 Goblet Squats (53/35) 10 T2B

Last Friday Night

January 20, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 rounds: 500m Row 25 OHS 75/55 25 SDHP 75/55 RX+=5rounds

Rise

January 19, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Push Press (4 x 4 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 Dbl Unders 100m Run 10 Wallball 20/14 *DU increase by 10 each rd

Firework

January 18, 2017SiteplicityWOD0

Announcements Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts. BayWay CrossFit – CrossFit Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45#...

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