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WOD

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Every Day I Write The Book

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) E90s x 9: -: 10 Ring Pushups 2020 +: 8 DB Bench Press 30X1 Metcon Metcon (Time) 3 Rounds: 30 WB 20/14-30/20 20 Cal Row 10 StHSPU
•January 3, 2018
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Pump It Up

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 30 DB Snatch 50/35 400m Run
•January 2, 2018
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She

BayWay CrossFit – CrossFit Weightlifting Back Squat (5 x 3 – 32×1 – Building) Metcon Metcon (Weight) EMOM x 16: Odd: 10 Thrusters 95/65 Even: 3 RMU / 6 Ring Rows + 6 Pushups
•January 1, 2018
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Watching the Detectives

BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for reps) 4 x 2:00 rds: 50 Dubs 7 BBJO 24/20 7 CJ 135/95 ME Front Squat rest 2:00 Metcon (4 Rounds for reps) 4 x 2:00 rds: 50 Dubs 8 C2B 35 Dubs 8 TTB ME Bike Cals rest 2:00
•December 31, 2017
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Saturday!

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 P1: SB DT P2: 20 KBS 53/35 *after each of you complete a dt round and a kbs round team 30/20 cals on bike
•December 29, 2017
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