Squat Day!


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

BayWay CrossFit Staff – CrossFit


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 (Time)

3 Rounds:

15 SDHP 95/65

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

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