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

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) – Warm UP & Mobility – Squat Mechanics – Bar Grip – Pos 1 – Top of Knee – Bottom Of Knee – Set Up – First Pull – Around Knee – Second Pull – Hip Contact – Thrid Pull – Common Mistakes Shoulders behind bar Hitting...Read More

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time...Read More

BayWay CrossFit – CrossFit Weightlifting Thruster (1RM from Rack) Metcon Metcon (Time) For Time: 100 Thrusters 95/65Read More

BayWay CrossFit – CrossFit Weightlifting Ring Dips (3 x 8 – 30X1) Bent Over Row (3 x 8 – 3030) Metcon Metcon (8 Rounds for time) E2MOM x 16 8 Cal Row 10 DB FR Lunge 50/35 8 TTBRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 17: 3 Hang Squat Snatch 95/65# 3 C2B 3 WB 20/14 10 Cal Bike 6 Hang Squat Snatch 6 C2B 6 WB 10 Cal Bike 9 Hang Squat Snatch 9 C2B 9 WB 10 Cal etc…Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 15 Deadlift 115/80 15 BJO 24/20 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 75 Dubs 15 BF BurpeeRead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: 3 Round: 2:00 Each Station Cal Bike Air Squat Cal Row Burpee Run RestRead 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