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Category

WOD

Shoots and Ladders

April 12, 20170
BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for reps) 8 Rounds x 3 minutes: 250m Row 4 MU / 12 RD 10 Sing Arm DB PJ 50/35 *alternate arms each rep *all reps completed = rx/rx+
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Got the Life

April 11, 20170
BayWay CrossFit – CrossFit Weightlifting Push Press (5 x 3 – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 10 HSPU 50′ OH Walking Lunge 45/25#
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Freak on a Leash

April 10, 20170
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25: 1 mile run 75 DB FS 50/35 200 Double Unders
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Lego House

April 7, 20170
BayWay CrossFit – CrossFit Weightlifting Sumo Deadlift (Build to 3 RM – not tng) Metcon Metcon (Time) 3 Rounds: 50 DU 25 S2OH 75/55
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Photograph

April 6, 20170
BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 400m Run 75 WB 20/14 50 Situps 25 PU 400m Run 15 SC 165/105 – 205/125 400m Run
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Perfect

April 5, 20170
BayWay CrossFit – CrossFit Metcon Metcon (No Measure) EMOM x 15: 1. 15/12 Cal Bike 2. 15 Push Press 50/35 DB 3. 5 Strict TTB or 10 Vups Metcon Metcon (Time) 4 Rounds: 12 FR Lunge 135/85 12 BOB
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Thinking Out Loud

April 4, 20170
BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 3 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 15 SDHP 95/65 9 Push Ups on 45# 3 BMU / 7 Jumping C2B
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Shape Of You

April 3, 20170
BayWay CrossFit – CrossFit Metcon Metcon (Time) 6 Rounds: 250m Row 12 BJO 24/20 5 PJ 165/105 – 205/145 Rest 1:00 *Record the time of each round
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Saturday!

April 1, 20170
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 45: 24/18 Cal Row 20 FS 135/95 300m run 15 BFB 35 DU 25 KBS 53/35
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Sugar We’re Going Down

March 31, 20170
BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 35 Wallballs 20/14 400m run 25 SDHP 75/55
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