WOD – Page 402 – Bayway CrossFit in Baytown, TX

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190109

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3 x 10 @ 65-75%) -feel free to increase weight each set but make sure that you are starting your first set at 65%. record the average of your three sets. Metcon Metcon (Time) 2 Rounds: 400m run 21 HSPU

•January 8, 2019

190108

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 20 Wall Balls 20 KB Swings 20 Cal Row RX+: 30/20 – 70/53 RX: 20/14 – 53/35 FT: 16/12 – 44/26

•January 7, 2019

190107

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 rounds: 1 minute each station for max reps Double Unders DB Snatch 50/35 DB SA Thrusters (alt arms each round) Burpe BJO 24/20 rest 1 min

•January 6, 2019

190105

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 18 6 Hang Power Clean 135/85 12 TTB 6 BF Burpee -you go I go style

•January 4, 2019

Test 2 – ’19

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

•January 3, 2019

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