WOD

BayWay CrossFit – CrossFit

Weightlifting

Overhead Squat (3 x 7 w/ 2s pause on each rep – AHAP – Across)

Metcon

Metcon (Time)

3 Rounds:

30 BOB

21 Front Squat

12 PU / C2B

95/65 – 135/85

BayWay CrossFit – CrossFit

Gymnastics

Muscle-ups (Lets Learn)

Double-Unders (Lets Learn)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:

75 Snatches 75/55

150 Dbl Unders

30 MU / RR + HRPU

BayWay CrossFit – CrossFit

Weightlifting

Bent Over Row (3 x 10)

KB Zpress (3 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:

100m Run

4 KB Snatch

30′ HSW / Seal Walk

*increase the KB Snatch by 2 each rd

BayWay CrossFit – CrossFit

Metcon

Metcon (Time)

21-15-9

Cal Row

FR Lunges

95/65 – 135/95

Rest 3 minutes

Metcon (Time)

21-15-9

Deadlift

Box Jumps

225/155 – 275/185

24/20 – 30/24

BayWay CrossFit – CrossFit

Metcon

AMRAP x 20

800m run

AMRAP in remaining time

40 KBS (53/35)

30 Burpee BJ

20 Goblet Squats (53/35)

10 T2B

BayWay CrossFit – CrossFit

Metcon

Metcon (Time)

4 rounds:

500m Row

25 OHS 75/55

25 SDHP 75/55

RX+=5rounds

BayWay CrossFit – CrossFit

Weightlifting

Push Press (4 x 4 – AHAP – Across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:

10 Dbl Unders

100m Run

10 Wallball 20/14

*DU increase by 10 each rd

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

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Burpees over bar (anyway)

Scaled – burpee to plank postition (so you wont lower all the way down in your pushup)

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

BayWay CrossFit – CrossFit

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

4 Rounds:

10 Deadlift

25 Situps

265/175 – 315/205