BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185#...Read More

BayWay CrossFit – CrossFit Metcon Metcon (No Measure) EMOM x 14: Odd: 15 KBS 53/35 Even: 15 Med Ball Sit-up 20/14 Metcon Metcon (Time) 3 Rounds 400M Run 15 Snatches 75/55 10 BFBRead More

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 ) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 5 DBS2OH 50 DU 10 DBS2OH 50 DU 15 DBS2OH 50 DU 20 DBS2OH 50 DU Etc…. 35/20 – 50/35Read More

BayWay CrossFit – CrossFit Metcon 1000m Row (Time) Max Effort 1000m RowRest 3 minutes 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) 3 Rounds: 35 WB 20/14 10 DL 275/185 – 315/205Read More

BayWay CrossFit – CrossFit Weightlifting High-Hang Clean (Build to 1rm) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 5 HPCJ 5 PU / C2B 10 HPCJ 10 PU / C2B 15 HPCJ 15 PU / C2B Etc…. 115/75 – 155/105Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) Partner WOD: For Time: 2,000m Row 200 Double Unders 1 mile Run 100 SDHP 75/55 100 Front Squat 100 Burpee *split however but only one person can work at a timeRead More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every...Read More

BayWay CrossFit – CrossFit Weightlifting BN Push Press (4 x 3 – Across) Metcon Metcon (Time) 4 rounds: 200m Run 30 Russian KBS 53/35 200m Run 30 Sit-upsRead More

BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 3 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 8 PU / C2B 12 OHS 8 Pushups 75/55 – 95/65Read More

BayWay CrossFit – CrossFit Weightlifting Hang Power Snatch (5 x 1 – Building ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 8 Hang PS 24 Double Unders 95/65 – 135/85Read More