BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for reps) 5 rounds 4:00 ON x 1:00 OFF 400m Run 30 Double Unders 5 PC AMRAP Cal Row 155/95 – 205/125 *YOU MUST GET 1 CALORIE EACH ROUND TO GET RX OR RX+ ****sub 90 singles for double undersWe will do 4-5 rounds depending on the...Read More
BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 5 – First set start at 65% and add weight each) Metcon Metcon (Time) 21-15-9 Pullup OH KB Lunge Steps 53/35 Bupree over KBs RX+ c2B & 2x KBRead More
BayWay CrossFit – CrossFit Weightlifting Glute Bridge DB Floor Press (3 x 8 w/ 30X1) Dual KB Bent Over Row (3 x 8 w/ 3030) Wall Sit (3 x :45s ) Metcon Metcon (AMRAP – Reps) AMRAP x 12: 21-15-9 Bike Cals BJO 24/20 TTB #GoStrosRead More