BayWay CrossFit – Clinic Warm-up Warm-up (No Measure) -Partner WB Toss -Seated Ball Pass -Partner Squats w/ Ball -Leg Swings -Toe Touches -Lunge Back -Quad Pull -Toe Pull -Lat Stretch Metcon Metcon (No Measure) Relay Race: 3 Burpee 6 Lateral Jumps KB 9 Goblet Squats 12 Sit-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP...Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 16: 3 Rounds: 15 KBS 70/53 // 53/35 5 BMU // 15 Ring Dips 15 Cal Bike In Remaining Time: 75 WB 30/20 // 20/14 ME KB SnatchRead More

BayWay CrossFit – CrossFit Weightlifting Sumo Deadlift (4 x 3 – 3030 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 12 C2B // Jumping C2B 9 BF BurpeeRead More

BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for time) E3:00 x 5 Rounds: 3 Rounds: 5 HSPU / HRPU 8 Thruster 45/35 -75/55Read More

BayWay CrossFit – CrossFit Weightlifting Power Clean (10 Minutes to 1RM) Metcon Metcon (5 Rounds for reps) 5 x 1:00 Rounds: 15/11 Cal Bike ME DB Power Clean @ 40% of Power Clean Max rest 90s btwRead More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb....Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 6: 30 Dubs 50′ DB FR Lunge 50/35 Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 30 WB 20/14 15 Burpe ODBRead More

BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 6 – ahap) Metcon Metcon (Time) 4 Rounds: 10 OHS 135/95 200m Run 5 RMU/10 Ring DipRead More

BayWay CrossFit – CrossFit Weightlifting Strict Pullups (3 x ME) *Grip *Shoulder Position *Scap Retraction *Hollow Body Bent Fly (3 x 8 – 30X1) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 15 Air Bike Cal 20 TTBRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 18: 21 Thrusters 75/55 15 Hang Power Cleans rest :90s 18 Thrusters 95/65 12 Hang Power Cleans rest :90s 15 Thrusters 135/95 9 Hang Power Cleans rest :90s 12 Thrusters 155/105 6 Hang Power Cleans rest :90s 9 Thrusters 185/125 3 Hang Power Cleans...Read More