BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (Build to Heavy 5 rep w/ 1 seocond pause) no bouncing out of bottom is allowed Metcon Metcon (AMRAP – Rounds and Reps) Every 4 Minutes for as long as possible: 2 Rounds: 200m Run 6 TTB 12 WB 20/14Read More

BayWay CrossFit – CrossFit Weightlifting Squat Clean (Technique and build to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14: 2 Strict MU / 2 RMU 6 Squat Clean 185/115 12 Cal BikeRead More

BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k RunRead More

BayWay CrossFit – CrossFit Metcon Metcon (7 Rounds for reps) 7 rounds: 1 Min DB Snatch 50/35 1 Min DB OHS 1 Min Max Cal Bike 1 Min RestRead More

BayWay CrossFit – CrossFit Weightlifting Metcon (Weight) 4 rounds: 5 Bear Hug Ball Squats + 50′ Bear Hug Carry + 5 Bear Hug Ball Squats + 50′ Bear Hug Carry rest 90s between -must be done unbroken. record the heaviest set. Metcon Metcon (Time) 18-15-12-9 DB Man Makers 35/20 C2B-no rows on the man makers...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 rounds: 20 Cal Row 60 Dubs 10 Deadlifts 245/165 – 315/205***LOOK DONT DO DOUBLE UNDERS IF YOU ARE NOT EFFICIENT AT THEM. THERE IS 300 DUBS IN THIS ONE. IF YOU ARE NOT CONSISTENTLY HITTING 20-30 DUBS YOU SHOULD CHOSE TO SCALE THIS WORKOUT. *******BUY A JUMP...Read More

BayWay CrossFit – CrossFit Metcon (Time) 5 Rounds for Time 400m Run 21 KBS 15 BoKB 9 Bike CalsRead More

BayWay CrossFit – CrossFit Weightlifting Power Clean (5 x 1 – building) Metcon Metcon (Time) 3 Rounds: 30/25 Cal Bike 10 Power Clean 135/95Read More

BayWay CrossFit – CrossFit Weightlifting Weighted Step-ups (3 x 8/8 – 3131) Guys use a 24” box and ladies 20”. 3131 represents the tempo that you’ll keep on the box. Starting with your foot on the box you will step up but taking 3 seconds to get there, pause for 1 second on top, and...Read More

BayWay CrossFit – CrossFit Weightlifting Snatch (Technique and Heavy Single Time) Metcon Metcon (Time) 3 Rounds: 6-4-2 Squat Snatch 135/85 – 165/115 200m Run rest 2:00RX+ is required to complete 4 rounds in the given time. RX is required to complete 3 rounds.Read More