WOD – Page 194 – Bayway CrossFit in Baytown, TX

SATURDAY!!

November 17, 2017SiteplicityWOD0

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

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November 16, 2017SiteplicityWOD0

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

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...

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November 14, 2017SiteplicityWOD0

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.

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November 13, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 40-30-20-10 TTB Wallball 20/14 Weightlifting Farmer’s Carry (3 x 50m w/ heaviest kbs you can. Rest as needed bt)

Smooth Operator

November 12, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (6 Rounds for reps) 6 x 3:00 12 Burpee Pullup 12 DB S2OH 50/35 – 80/50 ME Bike Cals Rest 2:00 btw rds

Saturday!

November 10, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Squat Clean Thruster + Push Press + Push Jerk + Split Jerk (7 x 1 – building) all reps touch and go Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 5 SDHP 115/75 5 HSPU rest 3:00 Metcon (AMRAP – Reps) AMRAP x 7: 200m Farmer Carry +...

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SATURDAY!!

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Smooth Operator

Saturday!

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Rock Of Ages

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