BayWay CrossFit – CrossFit Metcon Metcon (Time) 1 Mile sled drag for time 135/95 *every 3 minutes stop and do 5 burpeeRead More

BayWay CrossFit – CrossFit Warm-up 30 Air Bike Cals for Time (Time) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 11: 40 Dubs 7 Sqt Snatch 115/75 – 155/95Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 8 PU / C2B 14 S2OH 95/65 – 135/85 rest 2:00 3 Rounds: 12 PU / C2B 12 S2OH rest 2:00 2 rounds: 16 PU / C2B 10 S2OHRead More

BayWay CrossFit – CrossFit Gymnastics Rope Climb (5 Rope Climbs) Ring Dips (2 Versions: Banded & Not) Banded: Accumulte 30 reps AFAP Not Banded: 15 Tempo Reps: 32X2 Hollow arch swings – Beat Swings (30 total swings) https://youtu.be/4QfKGfa7EZU – Global flexion neutral and extension, hollow to arch. Quality of movement not speed Metcon Metcon (AMRAP...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 2 rounds: 4-8-12-16-18 DB Snatch 50/35 WB 20#/14#Read More

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (1rm) Metcon Metcon (Time) 3 rounds: 30 KBS 53/35 20 Cal Row 10 HSPURead More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 12 Cal Bike 12 OHS 95/65 Rest 4 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 12 BJO 24/20 12 Pullups Rest 1 minute Metcon (AMRAP – Rounds and Reps) AMRAP x 2: KBS 53/35Read More

Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Weightlifting Bent Over Row (5 x 5 ) Metcon Metcon (Time) 4 Rounds: 200m run 15 Situps 10 PC 155/95Read More

Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 10-15-20-25 DB Thruster 50/35 15 Cal Row 5 RMU / 15 Pushup + 15 Ring RowRead More

Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (4 x 3 w/ 3s pause ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 15 TTB 12 Snatch 75/55 9 BFBRead More