WOD

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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

5
Jan

Ordinary World

BayWay CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds:

14 Deadlifts

41 Double Unders

400 Meter Run

155/105 – 185/125