WOD – Page 82 – Bayway CrossFit in Baytown, TX

Santa Claus is Coming to Town

December 12, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for reps) 8 Rounds: :30 TTB Rest :30 :30 Push-ups Rest :30 :30 Cal Row, Ski or 30’ Shuttle Rest :30 :30 Double Unders Rest :30

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 60 pistols 50 WB 40 box jumps 24/20 30 deadlifts* 20 power cleans* 10 front squats* RX: 155/105 – 20/14 RX+: 185/125 – 30/20 Gymnastics Metcon (No Measure) Depending on the amount of time we will start the steps of mastering a muscle up

Jingle Bells

December 10, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting BN Press (4 X 5 – 2111) Metcon Metcon (AMRAP – Rounds and Reps) Surprise WOD

Santa Baby

December 7, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (Time) 25 TTB -then- 27-21-15-9 Wallball 20/14 – 30/20 BJO 24/20 – 30/24 -then- 25 TTB

Frosty The Snowman

December 6, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Alternating Dumbbell Floor Press (3 x 8/8 – 31X1 – Across) Metcon Metcon (Time) 3 rounds: 200m Run 3 BMU / 6 Pushups + 6 Ring Rows 8 Hang DB Squat Snatch (left) 200m Run 3 BMU / MOD 8 Hang DB Squat Snatch (right)Sorry morning class……this was supposed to...

Drummer Boy

December 5, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for time) E3:00 x 8 rounds: 7 SDHP 95/65 – 115/75 600m Bike 7 HSPU / StHSPU

Joy to The World

December 4, 2017SiteplicityWOD0

BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 3 – 32X1 – Building Each Set) Metcon Metcon (Time) 2 Rounds: 30 Vups 15 Power Clean 135/85

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

Saturday Lift Off

December 1, 2017SiteplicityWOD0

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

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