WOD – Page 167 – Bayway CrossFit in Baytown, TX

Every Day I Write The Book

January 3, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) E90s x 9: -: 10 Ring Pushups 2020 +: 8 DB Bench Press 30X1 Metcon Metcon (Time) 3 Rounds: 30 WB 20/14-30/20 20 Cal Row 10 StHSPU

Pump It Up

January 2, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 30 DB Snatch 50/35 400m Run

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January 1, 2018SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Back Squat (5 x 3 – 32×1 – Building) Metcon Metcon (Weight) EMOM x 16: Odd: 10 Thrusters 95/65 Even: 3 RMU / 6 Ring Rows + 6 Pushups

BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for reps) 4 x 2:00 rds: 50 Dubs 7 BBJO 24/20 7 CJ 135/95 ME Front Squat rest 2:00 Metcon (4 Rounds for reps) 4 x 2:00 rds: 50 Dubs 8 C2B 35 Dubs 8 TTB ME Bike Cals rest 2:00

Saturday!

December 29, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 P1: SB DT P2: 20 KBS 53/35 *after each of you complete a dt round and a kbs round team 30/20 cals on bike

4 Bottles of Champagne

December 28, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Power Clean (5 x 3 – tng – building) Metcon Metcon (Time) 3 Rounds: 75′ DB OH Lunge 50/35 – 70+/50 10 DB Snatch 15 TTB 5 BMU (RX+ only)

3 Bottles of Chanpagne

December 27, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 30 WB 20/14–30/20 400m run

2 Bottles of Champagne

December 26, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Overhead Squat w/ 3s Pause (5 x 3 – building) Metcon Metcon (Time) For Time: 50 Cal Row 40 C2B 30 Hang Squat Snatch 95/65

1 Bottle of Champagne

December 25, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 500m Bike 10 Deadlifts 15 BBJO 24/20 225/155—-275/185

12 Days of Christmas

December 22, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon (Time) 12 days of Christmas 1-DB Man maker 2-200m run 3-Pull up 4-DB FR Lunge 5-DB Thrusters 6-Cal Bike 7-DB Clean 8-Burpee 9-Cal Row 10-Dubs/Sing 11-TTB 12-DB Snatch

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