BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 55 BOB 34 OHS 95/65 or FS 155/105 21 Muscle Ups or 55 Calories on AB 20:00 CapRead more

BayWay CrossFit – CrossFit Weightlifting Split Squat (3 x 12/12 – 50/35# DB’s) Metcon Yucky (Time) 21-15-9 AB Cals Thruster 95/65Read more

BayWay CrossFit – CrossFit Gymnastics L-Sit (Accumulate 2:00 hanging from pullup bar) Metcon Metcon (Time) 6-9-12-9-6 BOB OHS 135/85 C2BRead more

BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for reps) 8 Rounds x 3 minutes: 250m Row 4 MU / 12 RD 10 Sing Arm DB PJ 50/35 *alternate arms each rep *all reps completed = rx/rx+Read more

BayWay CrossFit – CrossFit Weightlifting Push Press (5 x 3 – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 10 HSPU 50′ OH Walking Lunge 45/25#Read more