WOD – Page 370 – Bayway CrossFit in Baytown, TX

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Dark Horse

Announcements Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts. BayWay CrossFit – CrossFit Weightlifting Front Squat (8 x 1 – Build to 1RM) Metcon Metcon (Time) 21-15-9 Row Cal Thruster Pullup / C2B 95/65

•January 17, 2017

Roar

BayWay CrossFit – CrossFit Metcon 800m Run (Time) Max Effort 800m Run Metcon Metcon (Time) 4 Rounds: 10 Deadlift 25 Situps 265/175 – 315/205

•January 16, 2017

Neon Moon

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 30 HSC 30 Zpress / HSPU 30 Thrusters 30 Jumping Lunge e Leg 30 OHS 30 PU / C2B 75/55 – 95/65

•January 13, 2017

That Ain’t No Way To Go

BayWay CrossFit – CrossFit Weightlifting Back Squat (50×10, 60×8, 70×6, 80×4, 85x4x3) Every 90s for all sets shouldn’t take longer than 11 minutes Metcon Metcon (Time) 5 Rounds: 25 Cal Row 20 Wallball 20/14 15 Snatch 75/55 5 Rounds: 20/15 Cal Row 16 Wallball 8 Snatch 75/55

•January 12, 2017

Hillbilly Deluxe

BayWay CrossFit – CrossFit Metcon 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 45 Dbl Unders 15 RD / 7 MU 5 Sqt Snatch 135/85 – 165/110

•January 11, 2017

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