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WOD

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Big Poppa

BayWay CrossFit – CrossFit Gymnastics Muscle-ups (Lets Learn) Double-Unders (Lets Learn) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 75 Snatches 75/55 150 Dbl Unders 30 MU / RR + HRPU
•January 25, 2017
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Hypnotize

BayWay CrossFit – CrossFit Weightlifting Bent Over Row (3 x 10) KB Zpress (3 x 10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 100m Run 4 KB Snatch 30′ HSW / Seal Walk *increase the KB Snatch by 2 each rd
•January 24, 2017
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Mo Money Mo Problems

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 Cal Row FR Lunges 95/65 – 135/95 Rest 3 minutes Metcon (Time) 21-15-9 Deadlift Box Jumps 225/155 – 275/185 24/20 – 30/24
•January 23, 2017
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Saturday!!

BayWay CrossFit – CrossFit Metcon AMRAP x 20 800m run AMRAP in remaining time 40 KBS (53/35) 30 Burpee BJ 20 Goblet Squats (53/35) 10 T2B
•January 21, 2017
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Last Friday Night

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 rounds: 500m Row 25 OHS 75/55 25 SDHP 75/55 RX+=5rounds
•January 20, 2017
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