BayWay CrossFit – CrossFit Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.you will rest 5:00 btw metcons and must put up plates and barbells during rest Metcon (Time) 21-15-9-15-21 DB FR Lunge 50/35 BJO 24/20you will rest 5:00 btw metcons and must put up plates and barbells during restRead more

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 16: 3 Rounds: 15 KBS 70/53 // 53/35 5 BMU // 15 Ring Dips 15 Cal Bike In Remaining Time: 75 WB 30/20 // 20/14 ME KB SnatchRead more

BayWay CrossFit – CrossFit Weightlifting Sumo Deadlift (4 x 3 – 3030 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 12 C2B // Jumping C2B 9 BF BurpeeRead more

BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for time) E3:00 x 5 Rounds: 3 Rounds: 5 HSPU / HRPU 8 Thruster 45/35 -75/55Read more

BayWay CrossFit – CrossFit Weightlifting Power Clean (10 Minutes to 1RM) Metcon Metcon (5 Rounds for reps) 5 x 1:00 Rounds: 15/11 Cal Bike ME DB Power Clean @ 40% of Power Clean Max rest 90s btwRead more