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BayWay CrossFit – CrossFit Metcon Metcon (Time) 800m run 50 KBS 53/35 1k row 50 situps 400m run 50 WB 20/14 500m row 50 Mtn Climbers 200m run 50 Jump Lunges 250m rowRead More

BayWay CrossFit – CrossFit Weightlifting Behind The Neck Jerk (5 x 2 – Build to 2RM) Metcon Metcon (Time) 40-30-20-10 Pushups 5-10-15-20 Thrusters 95/65Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) On a 15:00 Clock: 0:00-10:00 14.1 or 14.1 Scaled 10:01-15:00 1RM Snatch CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 14.1 Scaled (AMRAP – Reps) CrossFit Games Open 14.1 Scaled 10-Minute...Read More

BayWay CrossFit – CrossFit Weightlifting Back Rack Lunge (3 x 8/8 – AHAP – Across) Metcon Metcon (Time) 5 Rounds: 10 BFB 200m Run 10 C2B/PU 5 Bar MU / 15 Ring DipsRead More

BayWay CrossFit – CrossFit Gymnastics L-Sit (Accumulate 2 minutes ) Hanging from PU bar *everytime you come down 5 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 30/20 Cal Row 60 Air Squats 9 Power Clean 115/75 – 165/105Read More

BayWay CrossFit – CrossFit Weightlifting Power Clean (Build to 1RM) Clean Pull (4 x 3 ) Metcon Metcon (Time) For Time: 40 WB 20/14 30 SDHP 75/55 20 HSPU / Zpress 30 SDHP 40 Wallballs *after every movement is complete run 400m *every break 100m runRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 25: 3 Rounds: 30/20 Cal Row 30 Thruster 75/55 2 Rounds: 15 PC & Jerk 165/85 15 TTB AMRAP: 5 Sqt Snatches 185/105 5 Bar MU / RR + RD *No rest between workouts.Read More

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 – 135/85Read More