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WOD
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 30 Back Squats 800m run 30 BFB 800m run 30 Back Squats RX+: 135/95 RX:95/65 FT: 75/55
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here
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BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 x 2 – across) Metcon Metcon (Time) For Time: 21 Cal Row 9 RMU 15 Cal Row 7 RMU 9 Cal Row 5 RMU *modify RMU w/ jumping ring dips or ring dips
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 2 rounds: AMRAP x 10: 600m run then 20 Deadlifts 225/145 ME WB 20/14 -rest 5:00-
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BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (3 RM – from ground) Metcon YOU WILL PICK ONE OF THESE AMRAPS TO DO Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 35 Double Unders 15 Pull Ups Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 40 Double Unders 10 Toes to Bar...
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 25/20 Cal Bike 25 Front Squat 25 BJO *15 min cap* RX+: 135/95 – 30/24 RX: 95/65 – 24/20 FT: 75/55 – 20/20Teams: 50/40 Bike & Row 50 FS 135/95 50 BJO 30/24 -if you have a partner or another team member you...
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon () Metcon (Time) For Time: 2 Rounds: 20 Burpee ODB 10 SA OH Lunge 2 Rounds: 20 SA S2OH 10 SA OH Lunge 2 Rounds: 20 Hang DB Snatch 10 SA OH Lunge *15 Min Cap* RX+: 70/50 RX: 50/35 SC: 35/20
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then…...
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m Run – 2 Rounds 50 KBS 25 HSPU – 800m Run RX+: 70/53 – 3”/0” RX: 53/35 SC: 44/26 – Box Pike
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 20 Cal Bike 20 Air Squat 20 Hang Power Snatch 75/55
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