WOD – Page 162 – Bayway CrossFit in Baytown, TX

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December 12, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (55 x 5, 65 x 5, 75 x 5 x 3 – rest 90s – 3” defic) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 6 Muscle Ups 12 HSPU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds: 40 dubs 30 air squats – 3 rounds: 15 Power Snatch 75/55 10 box jump overs 24/20 – 3 rounds: 20 ttb 10 pushups – AMRAP ME Clean and Jerk 165/105

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December 10, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 30 cal row 30 KBS 30 wb 30 burpee over rower 30 cal row 30 kbs 30 wb *work is done 1:00 on 1:00 off RX+: 70/53 – 30/20 RX: 53/35 – 20/14 FT: 44/26 – 16/12

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December 9, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 2 – E2:00) Metcon Metcon (Time) 3 rounds: 10 DB HSC Thrusters 15 Box Step Overs 200m run RX+: 70/50 – 24/20 RX: 50/35 – 24/20 FT: 35/20 – 20/20 *if we run out of dbls we will sub KBs. The order of...

Saturday!

December 7, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner WOD For Time: 200 Cal Row then 10 rounds: 10 Pistols 10 HSPU then 200 cal row Options: Weighted Pistols – RX+ Pistols Assisted Pistols HSPU 6 – HSPU HSPU pike from box Pike HSPU

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December 6, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1 Mile Run 150 Dubs 10 rds of Cindy

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December 5, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 50-40-30-20-10 Wallball 20/14 25-20-15-10-5 Dual KB Clean 53/35

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December 4, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (3 x PS + HS + OHS – UB TNG TO MAX) Metcon Metcon (AMRAP – Reps) AMRAP x 10 10/7 cal bike 3-6-9-12-etc. TTB

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December 3, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (Build to Heavy 3) Metcon Metcon (Time) 3 Rounds: 400m run 20 BJO 24/2 15 Strict Press 95/65

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December 2, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) 6 x 2:00 Rds 350m Row ME DB Squats RX+: Dual 70/50# RX: Dual 50/35# FT: Dual 35/20

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