WOD – Page 173 – Bayway CrossFit in Baytown, TX

With Me

October 18, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 Rounds: 21 Thruster 95/65 15 KBS 53/35 -70/53 9 RMU / 12 RR + 12 PshUon rx+ uses heavier kb

BayWay CrossFit – CrossFit Weightlifting Metcon (Weight) EMOM x 10: Odd: 5 Deadlift Even: 25 Double Unders or 60 singles You chose weight, but must be tng Metcon Metcon (Time) 4 Rounds: 15/10 Cal Bike 30 WB 20/14

Fat Lip

October 16, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18: 18 TTB 200m Run 9 S2OH 165/105 – 205/125 Extra Work Metcon (No Measure) EMOM x 16: Odd: 8/8 DB Split Squat Even: 15 Sit Ups

In Too Deep

October 15, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Back Squat (6,5,4,3 – Tempo: 32X1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 9 DB DL 50/35 6 Burpee 3 DB PC Extra Work Metcon (No Measure) 4 x 1k Row @ 2k pace + 8s rest 90s

Satruday!

October 13, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP x 20: 10 Syncro FS 155/95 10 Syncro S2OH 10 Syncro BFB 200m Run P1 200m Run P2

I Miss You With Me

October 12, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 50 WB 20/14 35 DB G2OH 50/35 35 BJO 24/20 35 HSPU 50 WB 20/14 Extra Work Metcon (No Measure) 5 Rounds: 500m Row @ 2k pace + 5s 30 situps rest 1:00 btw

Tonights Not The Night

October 11, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (5 x 3 – Building) Metcon Metcon (Time) 3 Rounds: 40 Dubs 20 OHS 95/65 10 BMU / 10 RR + 10 Pushups

In My Arms Instead

October 10, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 30: 500m Row 15 TTB / Vups Extra Work Metcon (No Measure) EMOM x 16: Odd: 8/8 Single Arm Bench Press Even: 12 RKBS -AHAP

One More Goodbye

October 9, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Split Jerk (5 x 2 – building ) Metcon Metcon (Time) 21-15-9 S2OH 135/85 – 155/105 PU / C2B Extra Work Metcon (No Measure) 5 rounds: 800m bike Rest 30s 12/8 Cals ALL OUT -rest 2:00- Wattage Goals on 800m Beginner: 200-300 Intermediate: 350-500 Advanced: 550+

Better Off Wrong

October 8, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 800m Run 25 Squat Clean 50 BFB 800m Run RX: 185/115 RX+: 225/145Workout Rules: @ 15:00 you must start burpees if you are not already there @ 25:00 you must start run if you are not already there

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