WOD – Page 209 – Bayway CrossFit in Baytown, TX

Courtesy, of The Red, White and Blue

May 22, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 15 PS 75/55 400m Run 15 TTB

Almost Easy

May 18, 2017SiteplicityWOD0

Announcements No class 6&7p Thursday 5/18 & No class Friday 5/19 BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Weightlifting Overhead Squat (7 x 2 – Tempo: 2s down 1s bottom – Building)

Seize the Day

May 17, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 8: 6 DL 185/125-225/155 6 AB Cals 8 DL 8 AB Cals 10 DL 10 AB Cals etc…. Rest 2 Minutes AMRAP x 8: 6 TTB 6 AB Cals 8 TTB 8 AB Cals 10 TTB 10 AB Cals

Afterlife

May 16, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2 – For time: 6 Rounds: 500m Row 400m Run *alt rounds. One partner does the row and the run before their partner starts their round. Each person does 3 complete rounds.

Hail to The King

May 15, 2017SiteplicityWOD0

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th. BayWay CrossFit – CrossFit Weightlifting Split Jerk (FROM BEHIND THE NECK – 5 x 2 – Building ) Metcon Metcon (Time) 30-20-10 DB FS 50/35 Burpee Over DB

Saturday!

May 13, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP x 25: 200m Run ————- AMRAP: 10 DB FS 50/35 15 Pushups 10 TTB1 athlete runs 200m while other is working through the amrap. When athlete that is running returns they pick up where their partner is on the...

Beautiful

May 12, 2017SiteplicityWOD0

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th. BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 5 rounds: Min 1: 1 Rd Strict Cindy Min 2: Bike 12/9-15/12 Cals Min 3: Rest Min 4: ME CJ 115/75 – 155/105RX IS REGULAR CINDY...

Candyman

May 11, 2017SiteplicityWOD0

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th. BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 KB Clean + 2 Lunges 53/35 200m run 5 BBJO 24/20KB Clean + 2 Lunge Single arm kb clean from...

What A Girl Wants

May 10, 2017SiteplicityWOD0

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th. BayWay CrossFit – CrossFit Weightlifting DB Z Press (4 x 10 – AHAP – Across) Metcon Metcon (Time) 27-21-15-9 DB Thruster 50/35 Cal Row

Genie In a Bottle

May 9, 2017SiteplicityWOD0

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th. BayWay CrossFit – CrossFit Metcon Metcon (Time) On a 20:00 Clock: 3 Rounds: 12 PS 115/75 12 C2B PU 12 OHS 115/75 -then in remaining time- Establish 1RM Squat Snatch Snatch (1RM)

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