WOD

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18
Jan

Firework

Announcements

Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts.

BayWay CrossFit – CrossFit

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Burpees over bar (anyway)

Scaled – burpee to plank postition (so you wont lower all the way down in your pushup)

17
Jan

Dark Horse

Announcements

Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts.

BayWay CrossFit – CrossFit

Weightlifting

Front Squat (8 x 1 – Build to 1RM)

Metcon

Metcon (Time)

21-15-9

Row Cal

Thruster

Pullup / C2B

95/65

16
Jan

Roar

BayWay CrossFit – CrossFit

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

4 Rounds:

10 Deadlift

25 Situps

265/175 – 315/205

13
Jan

Neon Moon

BayWay CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

30 HSC

30 Zpress / HSPU

30 Thrusters

30 Jumping Lunge e Leg

30 OHS

30 PU / C2B

75/55 – 95/65

12
Jan

That Ain’t No Way To Go

BayWay CrossFit – CrossFit

Weightlifting

Back Squat (50×10, 60×8, 70×6, 80×4, 85x4x3)

Every 90s for all sets shouldn’t take longer than 11 minutes

Metcon

Metcon (Time)

5 Rounds:

25 Cal Row

20 Wallball 20/14

15 Snatch 75/55

5 Rounds:

20/15 Cal Row

16 Wallball

8 Snatch 75/55

11
Jan

Hillbilly Deluxe

BayWay CrossFit – CrossFit

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:

45 Dbl Unders

15 RD / 7 MU

5 Sqt Snatch

135/85 – 165/110

10
Jan

Boot Scootin’ Boogie

BayWay CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 2:

3 Rounds:

50 BJO 24/20

40 T2B/Vup

50 KBS 53/35

***One person works while the other jogs 200m

9
Jan

Red Dirt Road

BayWay CrossFit – CrossFit

Weightlifting

Push Jerk (5 x 3 – AHAP – Across )

Metcon

Metcon (Time)

3 Rounds:

6 Push Jerks

12 Front Squat

18 BOB

115/75 – 155/105

7
Jan

Saturday

BayWay CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 x 3:00 minutes:

50 Double Unders

21 KBS 53/35

ME PU/C2B

-rest 1 minute-

6
Jan

Save a Prayer

BayWay CrossFit – CrossFit

Metcon

AAB Power Output Test (Calories)

30 second ME Calories on AAB

rest 30 seconds

30 second ME Calories on AAB

Metcon

Metcon (Time)

For Time:

10-30 MU/RD

60 Mtn Climber

20 Sqt Snatch

60 Mtn Climber

10-30 MU/RD

105/65 – 135/95
RX+ must do muscle ups and 135