BayWay CrossFit – CrossFit Metcon Metcon (Time) 27-21-15-9 Thruster SDHP RX: 95/65 RX+: 135/95 Extra Work Metcon (No Measure) 7 Rounds: 10/7 Cal Bike Sprint rest 90s betweenExtra work is to be done off to the side out of the way either before class or after. It wont be coached but if you have questions...Read More
BayWay CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 @ 20RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Cal Row 12 HSPU Extra Work Metcon (No Measure) EMOM x 16: Even: 8 DB Bent Over Row w/ 3030 Tempo Odd: 12 Hollow RocksExtra work is to be done off to...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 rounds: 22 TTB 22 Hang PS 115/75 22 BJO 24/20 Extra Work Metcon (No Measure) Row: 4 x 4 minute @ 2k +5s Pace rest 1:00 btwExtra work is to be done off to the side out of the way either before class or after. It wont...Read More
BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 3: AWAP x 12 10 Cleans Each for total weight rest 2 mins 5 Rounds: 10 DB PJ 50/35 15 Sandbag Squats 200m Run with BagRead More
BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21: 14 PU/C2B 7 C&J *E3Min 15/10 Cal Bike starting @ Go RX 135/85 RX+ 185/115Read More
BayWay CrossFit – CrossFit Gymnastics Metcon (AMRAP – Reps) Tabata: 4 mins Hollow Rocks 4 mins Strict TTB 4 mins Ring Dips Metcon Metcon (Time) 4 rounds: 35 WB 20/14 200m Run w/ WB *if stop/drop the wb you have a 10 burpee penaltyRead More
BayWay CrossFit – CrossFit Weightlifting Back Squat (4 x 6 – ahap) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 3-6-9-12-15-etc… Thruster 95/65 1-2-3-4-5-etc… RMU Modify with C2B Pullups or reg pull-upsRead More
