Announcements

Friday is the Nelly WOD! Please try to come to the 6pm class and 7pm we will celebrate

BayWay CrossFit Staff – CrossFit

Weightlifting

Back Squat (5 x 5 – Build to New 5rm)

We are looking to increase our 5rm by any number. Add 5,10,15 whatever you think you can. You must do 5 sets and you must add 20# each set

Metcon

Metcon (Time)

3 Rounds:

15 SDHP 95/65

5 Muscle Ups / 15 Ring Dips
This is meant to be fast!