WOD – Page 81 – Bayway CrossFit in Baytown, TX

Last Christmas

December 3, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 15 BF Burpee rest 30s 10 Pullup rest 30s 15 Thruster 75/55 rest 30s 10 Cal Row rest 1:00

BayWay CrossFit – CrossFit Weightlifting Snatch (1 RM – 20 minutes) Clean and Jerk (1 RM – 20 Minutes) Metcon CrossFit Lift Off 2017 (AMRAP – Rounds and Reps) AMRAP x 12: 25 Pullups 50 Cal Row 100 OHS 45#/45# 50 Box Jumps 24/20 25 PullupsWe are going to do this in pairs. It will...

Jingle Bell Rock

November 30, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Back Rack Lunge (3 x 8/8 – 30X1) Arnold Press (3 x 6/6 – 2111) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Situp 10 DB Snatch 50/35 8 Cal Bike

Hanukkah Song

November 29, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 6 BMU or 12 Bent Over Row 135/95 + 12 Diamond Pushups 24 Wallball 20/14 48 Dubs

Grandma Got Run Over By a Raindeer

November 28, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Push Jerk + Split Jerk (1+1 build to 1rm) 5 x 1+1 – Build to 1RM Metcon Metcon (Time) 4 Rounds: 200m Run 20 KBS 53/35

I saw mommy kissing Santa Claus

November 27, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for distance) 4 x 6:00 rounds: 2 Rounds: 10 Power Snatch 95/65 10 BFB THEN 15 TTB ME Meter Row in remaining time rest 1:00 between rds*must get atleast 50m each round for rx

It’s Beginning To Look A Lot Like Christmas

November 26, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 15/12 Cal Bike 12 Thruster 75/55 9 Pullup rest 2:00 (Row=20/16)

Last chance to make it go away

November 24, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (Build to Heavy 5 rep w/ 1 seocond pause) no bouncing out of bottom is allowed Metcon Metcon (AMRAP – Rounds and Reps) Every 4 Minutes for as long as possible: 2 Rounds: 200m Run 6 TTB 12 WB 20/14

Time to Burn It Off

November 23, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Squat Clean (Technique and build to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14: 2 Strict MU / 2 RMU 6 Squat Clean 185/115 12 Cal Bike

Thanksgiving @ Home

November 22, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run

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