BayWay CrossFit – CrossFit Weightlifting Power Snatch (5 x 2 – Build to 2rm tng ) Metcon Metcon (Time) 50-40-30-20-10-20-30-40-50 Double Unders 5-4-3-2-1-2-3-4-5 Power Snatch 135/95 – 185/115Read More

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (5 x 2 – Tempo: 32×1) Metcon Metcon (AMRAP – Reps) 4 Rounds: AMRAP x 3 min: 30 Dbl Und/ 60 Sing 10 DB Thruster 50/35 – 35/20 Rest 2 minutes *During rest AMRAP Ab May Sit-ups *Start over each new AMRAP *Score is total number of reps...Read More

BayWay CrossFit – CrossFit Metcon Metcon (6 Rounds for time) 6 x 250m Row – rest 1 min between Metcon Metcon (Time) 18-30-42 TTB HR PushupsRead More

BayWay CrossFit – CrossFit Weightlifting Power Clean + Push Jerk Metcon Metcon (Time) For Time: 80 WB 20 CJ 20/14 – 115/80Read More

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 (Time) 3 x 400m Swim Rest 2 mins between Metcon Metcon (AMRAP – Reps) AMRAP X 9: 6 Hang DB Snatch 50/35 6 ttb 9 Hang DB Snatch 9 ttb 12 hdbs 12 ttb Ect Scaled: 6 HDBS 35/20 6 Hang KR 9 HDBS 9 HDBS ectRead 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