BayWay CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Partner wod x 20 minute AMRAP 400m run (relay 200m) 40 front squats 135/85 400m run (relay) 40 Burpees 400m run (relay) 40 s2oh 135/85Read More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# /...Read More

BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (3 x 6 w/ 2s pause – across – ahap) Metcon Metcon (Time) 4 Rounds: 20 Situps 15 Burpee BJO 24/20 20 KBS 53/35Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) EMOM x 20: Odd: ME Cal Row Even: 7 Thruster 95/65 *score is total number if calories rowed + total number of thrusters *if you dont complete all 7 reps of thrusters each rd then you sill not get rx Gymnastics Muscle-ups (5 x 3)Read More

BayWay CrossFit – CrossFit Weightlifting Power Clean (Build to max) Metcon Metcon (Time) 10 to 1 Power Clean HSPU 155/105 – 205/135Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 rounds: 500m Shuttle 35 WB 20/14 70 DURead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Parnter WOD: AMRAP x 20: 1k Row 50 DB Snatch 50/35 50 WB 20/14 50 Pushups 100 DURead More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185#...Read More

BayWay CrossFit – CrossFit Metcon Metcon (No Measure) EMOM x 14: Odd: 15 KBS 53/35 Even: 15 Med Ball Sit-up 20/14 Metcon Metcon (Time) 3 Rounds 400M Run 15 Snatches 75/55 10 BFBRead More

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 ) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 5 DBS2OH 50 DU 10 DBS2OH 50 DU 15 DBS2OH 50 DU 20 DBS2OH 50 DU Etc…. 35/20 – 50/35Read More