WOD – Page 195 – Bayway CrossFit in Baytown, TX

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

Neon Moon

January 13, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 30 HSC 30 Zpress / HSPU 30 Thrusters 30 Jumping Lunge e Leg 30 OHS 30 PU / C2B 75/55 – 95/65

That Ain’t No Way To Go

January 12, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Back Squat (50×10, 60×8, 70×6, 80×4, 85x4x3) Every 90s for all sets shouldn’t take longer than 11 minutes Metcon Metcon (Time) 5 Rounds: 25 Cal Row 20 Wallball 20/14 15 Snatch 75/55 5 Rounds: 20/15 Cal Row 16 Wallball 8 Snatch 75/55

Hillbilly Deluxe

January 11, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 45 Dbl Unders 15 RD / 7 MU 5 Sqt Snatch 135/85 – 165/110

Boot Scootin’ Boogie

January 10, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2: 3 Rounds: 50 BJO 24/20 40 T2B/Vup 50 KBS 53/35 ***One person works while the other jogs 200m

Red Dirt Road

January 9, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Push Jerk (5 x 3 – AHAP – Across ) Metcon Metcon (Time) 3 Rounds: 6 Push Jerks 12 Front Squat 18 BOB 115/75 – 155/105

Saturday

January 7, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 5 x 3:00 minutes: 50 Double Unders 21 KBS 53/35 ME PU/C2B -rest 1 minute-

Save a Prayer

January 6, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon AAB Power Output Test (Calories) 30 second ME Calories on AAB rest 30 seconds 30 second ME Calories on AAB Metcon Metcon (Time) For Time: 10-30 MU/RD 60 Mtn Climber 20 Sqt Snatch 60 Mtn Climber 10-30 MU/RD 105/65 – 135/95RX+ must do muscle ups and 135

Ordinary World

January 5, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 14 Deadlifts 41 Double Unders 400 Meter Run 155/105 – 185/125

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