WOD

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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

•January 10, 2017

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

•January 9, 2017

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-

•January 7, 2017

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

•January 6, 2017

Ordinary World

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 14 Deadlifts 41 Double Unders 400 Meter Run 155/105 – 185/125

•January 5, 2017

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Invite your friends

Boot Scootin’ Boogie

Red Dirt Road

Saturday

Save a Prayer

Ordinary World