WOD – Page 190 – Bayway CrossFit in Baytown, TX

Juicy

January 26, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (3 x 7 w/ 2s pause on each rep – AHAP – Across) Metcon Metcon (Time) 3 Rounds: 30 BOB 21 Front Squat 12 PU / C2B 95/65 – 135/85

Big Poppa

January 25, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Gymnastics Muscle-ups (Lets Learn) Double-Unders (Lets Learn) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 75 Snatches 75/55 150 Dbl Unders 30 MU / RR + HRPU

BayWay CrossFit – CrossFit Weightlifting Bent Over Row (3 x 10) KB Zpress (3 x 10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 100m Run 4 KB Snatch 30′ HSW / Seal Walk *increase the KB Snatch by 2 each rd

Mo Money Mo Problems

January 23, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 Cal Row FR Lunges 95/65 – 135/95 Rest 3 minutes Metcon (Time) 21-15-9 Deadlift Box Jumps 225/155 – 275/185 24/20 – 30/24

Saturday!!

January 21, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon AMRAP x 20 800m run AMRAP in remaining time 40 KBS (53/35) 30 Burpee BJ 20 Goblet Squats (53/35) 10 T2B

Last Friday Night

January 20, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 rounds: 500m Row 25 OHS 75/55 25 SDHP 75/55 RX+=5rounds

Rise

January 19, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Push Press (4 x 4 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 Dbl Unders 100m Run 10 Wallball 20/14 *DU increase by 10 each rd

Firework

January 18, 2017SiteplicityWOD0

Announcements Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts. BayWay CrossFit – CrossFit Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45#...

Dark Horse

January 17, 2017SiteplicityWOD0

Announcements Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts. BayWay CrossFit – CrossFit Weightlifting Front Squat (8 x 1 – Build to 1RM) Metcon Metcon (Time) 21-15-9 Row Cal Thruster Pullup / C2B 95/65

Roar

January 16, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon 800m Run (Time) Max Effort 800m Run Metcon Metcon (Time) 4 Rounds: 10 Deadlift 25 Situps 265/175 – 315/205

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